Wednesday – Swim Workout

Non Coached Workout

Warm:

• Advanced:
  • 1000 Free
• Beginner
  • 4 x 100 Free with 20 sec recovery
  • 200 easy pull
  • 4 x 50 with 20 sec recovery
  • 200 kick with fins

Main Set:

• Advanced:
  • Pull Set with paddles non-stop all at 85%
    • 700 with 20 sec recovery
    • 6 x 100 with 20 sec recovery
    • 500 with 20 sec recovery
    • 4 x 100 with 20 sec recovery
    • 300 with 20 sec recovery
    • 2 x 100 with 20 sec recovery
• Beginner
  • Pull Set with paddles non-stop all at 85%
    • 500 with 20 sec recovery
    • 4 x 100 with 20 sec recovery
    • 300 with 20 sec recovery
    • 2 x 100 with 20 sec recovery
    • 100 with 20 sec recovery
    • 2 x 50 with 20 sec recovery

Cool Down:

100 easy