Monday – Swim Workout

Hello Team,

Here is the swim workout for Monday morning:

Warm up: 500 Free Bilateral breathing

Main Set:

• 400  Broken  Descending on each 100  (Rest :10 after 100)
• 5 x 50 Free on 1 min
• 5 x 50 back on 55 sec you can use fins
• 5 x 50 Free on 50 sec
• 5 x 50 free on 45 sec
• Pull Set
  • 12 x 50 Pull: free with paddles and tube Breath every 6 strokes on 50 sec
• 500 as (Free Get time for total 500 swim. rest 10 sec after each distance.)
  • 200
  • 150
  • 100
  • 50
• 12 x 50 kick: all on 1 min #1 – 3 fly #4 – 6 back #7 – 9 breast #10 – 12 free

Cool down: 100Free

• Tip: Endurance Conditioning in all strokes, pacing in distance freestyle.