Weekly Swim Workout #16

Warm-up: Total of 650

  • 200 swim, rest :20
  • 2 x 150 pull, rest :15
  • 100 kick, rest :15
  • 50 swim

Drill set: Total of 150

  • 3 x 50 drill, rest :15 after each

Main set: Total of 1000

  • 200 pull, rest :30
  • 50 (25 hard/25 easy), rest :30
  • 150 pull, rest :30
  • 100 (50 hard/50 easy), rest :30
  • 100 pull, rest :30
  • 150 (75 hard/75 easy), rest :30
  • 50 pull, rest :30
  • 200 (100 hard/100 easy)

Cool down: Total of 200

  • 100 easy kick, rest :20
  • 100 easy swim

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

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