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.

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