Weekly Swim Workout #9

Welcome back from the Christmas holiday! If you’re anything like me, you are itching to get back in the pool and work off many of the seasonal treats you’ve indulged in over the past week, so here’s a great workout for getting back in the swing of things. It’s filled with short sets (nothing longer than a 200 at a time) that will help the time fly by!

Warm-up: Total of 800

  • 4 x 150 odds are swim, evens are drill/swim/drill by 50, rest :20 after each
  • 200 pull, rest :20

Main set: Total of 1000

  • 200 moderate swim, rest :30
  • 1 x 50 fast swim, rest :30
  • 150 moderate swim, rest :30
  • 2 x 50 swim descend 1-2, rest :20 after each
  • 100 moderate swim, rest :20
  • 3 x 50 swim descend 1-3, rest :20 after each
  • 50 moderate swim, rest :15
  • 4 x 50 descend 1-4, rest :20 after each

Cool down: Total of 200

  • 4 x 50 easy kick, rest :15 after each

For more info about Weekly Swim Workouts, click here to head back to week 1!

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