Weekly Swim Workout #11

Howdie Doodie, TGT Friends! It’s the first day of the work week again, and if you are trudging through like I am… head to the pool for a pick-me-up with this workout! For more info about Weekly Swim Workouts, click here to head back to week 1!

Warm-up: Total of 800

  • 200 swim, rest :20
  • 150 pull, rest :20
  • 150 kick, rest :20
  • 5 x 50 drill/swim by 25, rest :15 after each
  • 50 easy swim

Main set: Total of 1050

  • 3 x 150 negative split – pause :10 at the 75 mark, then push harder on the second 75, rest :30 after each
  • 4 x 25 drill, rest :20 after each
  • 50 easy, rest :30
  • 3 x 150 consistent strong pace, goal is to hold the same average pace for all 3, while pushing yourself, rest :30 after each

Cool down: Total of 150

  • 150 easy swim
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