Swimming Workout | 7/15/14

Distance = 1700
Time = 35-40 minutes
Equipment: kick board, fins, paddles, pull buoy

Warm Up: 300 free-EASY

Pull Set: 300 free, with paddles and pull buoy (1st 25 breathe every 3, 2nd 25 breathe every 5, 3rd 25 breathe every 7, 4th 25 breathe every 9)

Kick Set: 200 free (w/fins), 100 IM (no fins, you may use board or no board), 200 free (w/fins), 100 IM (no fins, you may use board or no board)

Main Set: 4 x 100-Choice (on 2:15–you may change interval amount based on ability. Give yourself plenty of rest and swim each set HARD)

Warm Down: 200 Choice-EASY

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