Weekly Swim Workout #4

It’s that time again! Another weekly swim workout coming at you.

Remember, to take these workouts as a starting point and make them your own based on your ability, needs, and available time.

Warm-up: Total of 700

  • 300 swim, rest :20
  • 200 pull, rest :20
  • 100 kick, rest :20
  • 2 x 50 (25 drill/25 swim), rest :10 after each

Main set: 3 x 400, total of 1200

  1. 400 straight, working on form – not necessarily fast, rest :30 seconds
  2. 2 x 200, each 250 is (75 comfortable, 50 hard effort, 75 comfortable), rest :30 after each
  3. 4 x 100, odds are 50 drill/50 perfect stroke, evens are 50 easy/50 build, rest :20 after each

Cool down:

  • 100 easy swim
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