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

 

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