Weekly Swim Workout #18

Warm-up: Total of 650

  • 200 swim, rest :20
  • 2 x 100 pull, rest :20 after each
  • 150 kick, rest :20
  • 100 drill/swim by 25

Main set: Total of 850

  • 6 x 100 swim, descend 1-3, and 4-6, rest :15 after #1/#3, :20 after #2/#5, and :30 after #3/#6
  • 5 x 50 kick, rest :10 after each

Pull set: Total of 400

  • Pull: 2 x 200 (#1 is 50 easy, 100 hard effort, 50 easy, #2 is 50 hard, 100 easy, 50 hard), rest :30 between 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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