Advanced 3300 yd Swim Workout – Jan. 11

Warmup – 500 yds

• 200 Swim
• 200 Pull
• 100 Kick

Intermediate Set – 600 yds

• 8 x 75 (25 Kickboard, 50 Swim) Continuous

Main Set – 1800 yds

• 8 x 50 (25 Dolphin Kick Hard, 25 FS Easy)
• 200 FS
• 8 x 50 (25 Backstroke Kick Hard, 25 FS Easy)
• 200 FS
• 8 x 50 (25 Breaststroke Kick Hard, 25 FS Easy)
• 200 FS

Cool Down – 400

• 4 x 100 Long, Big Exhale @ 2:30