Weekly Swim Workout #13

Yup! It’s Monday, so it’s WSW Day… enjoy (as much as possible!).

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

Warm-up: Total of 900

  • 200 swim, rest :20
  • 150 pull, rest :20
  • 100 kick, rest :15
  • 150 kick/drill/swim/kick/drill/swim, rest :20
  • 6 x 50, descend 1-3, and 4-6, rest :20 after each, rest :60 after the final

Main set: Total of 950

Main set is a broken ~½ mile for time, which looks like this:

  • 200 swim, rest :10 seconds
  • 175 swim, rest :10 seconds
  • 150 swim, rest :10 seconds
  • 125 swim, rest :10 seconds
  • 100 swim, rest :10 seconds
  • 75 swim, rest :10 seconds
  • 50 swim, rest :10 seconds
  • 25 swim, rest :10 seconds

Record the total time it takes you to get through the broken ~½ mile, then subtract 1:20 from that time (rest period), and that will give you your broken ~½ mile time

  • 50 easy swim

Cool down: Total of 150

  • 2 x 50 easy kick, rest :15 after each
  • 50 easy swim
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