Intermediate – 2500 yd workout
Warmup (400)
- 400 Swim
Intermediate Set (400)
- 4 x 100 on 2:45 – each 100 swim faster
Main Set (1500)
2X @ 2:30 interval = 800
- 100 (50 Swim, 50 Kickboard)
- 100 (50 Swim, 50 Pullbuoy)
- 100 (50 Swim, 50 Flutterkick on back)
- 100 Swim
Ladder = 600
- 2 x 25 w/ 5 sec rest
- 1 x 50 w/ 10 sec rest
- 2 x 75 w/ 15 sec rest
- 1 x 100 w/ 20 sec rest
- 2 x 75 w/ 15 sec rest
- 1 x 50 w/ 10 sec rest
- 2 x 25 w/ 5 sec rest
4 x 25 flutter kick/no board @ 1:00 = 100
Cooldown (200)
4 x (25 Breast, 25 Freestyle)