Beginner Swim Workout – 2100 yds
Warmup – 300 yds
6 x 50 Cont. Swim w/ 10 Alternating Front/Back Wall-Ups
Intermediate Set – 450 yds
Swim Each Faster (Choice of Kick):
150, R15, 50 Kick, R15
100, R15, 50 Kick, R15
50, R15, 50 Kick, R15
Main Set/Cool Down – 1200 yds
- 3 x 100 Continuous (75 Fast/25AR)=300
- Timed 400
- 4×50 Kick on 3:30 (25F/25B, No Board)=200
- 300 Swim, Progessively Slower, Last 100 CoolDown