Weekly Swim Workout #15

Warm-up: Total of 600

  • 200 swim, rest :20
  • 100 kick, rest :20
  • 2 x 100 pull, rest :20 after each
  • 100 kick, rest :20

Main set: Total of 900

  • 3 x 150 50 swim/50 drill/50 swim, rest :15 after each
  • 6 x 50 odds are comfortable pace and evens are 25 build to a fast finish/25 easy, rest :15 after each
  • 2 x 100 perfect stroke, rest :15 after each
  • 4 x 25 odds are hard effort and evens are easy, rest :10 seconds after each

Pull set: Total of 400

  • 4 x 100 pull, no paddles, working on rotation, rest :15 after each

Cool down: Total of 100

  • 100 easy swim

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

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