Weekly Swim Workout #7

And… we’re back! Happy Monday! Enjoy this WSW – for more info about Weekly Swim Workouts, click here to head back to week 1!

Warm-up: Total of 600

  • 200 swim, every 4th 25 is drill, rest :20
  • 3 x 75 kick/drill/swim by 25, rest :15 after each
  • 3 x 50 kick, rest :15 after each
  • 25 easy swim

Warm-up some more: Total of 500

  • 4 x 50 build to a fast finish, rest :20 after each
  • 2 x 100 #2 is faster than #1, rest :20 after each
  • 4 x 25 working on perfect form, rest :10 after each

Pull set: Total of 800

  • 200 pull, comfortable pace effort, rest :30
  • 2 x 100 pull, #2 is faster than #1, rest :20 after each
  • 4 x 50 pull (evens are easy/hard by 25 and odds are hard/easy by 25), rest :20 after each
  • 200 pull, comfortable pace effort (matching the pace of your 1st 200)

Cool down

  • 100 easy swim
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