Beginner – 1800 yd workout
Warmup (400 yds)
400 Swim (Swam as: 50 swim, stop, 10 front lifts on poolside, 50 swim, 10 back lifts on poolside, etc)
Intermediate Set (400 yds)
- 50 Kickboard, 50 swim
- 15” rest
- 50 kickboard, 100 swim
- 15” rest
- 50 kickboard, 150 swim
Main Set (800 yds)
- 400 Swim (50 Fast as Possible, 50 Active Recovery, 50 Fast as Possible, 50 Active Recovery, etc.)
- 4 x 100 on 4:00 (Determine 100 target in advance, keep all 4 at or below)
Cooldown (200)
200 Breaststroke