Weekly Swim Workout #19

Warm-up: Total of 550

  • 150 swim, rest :20
  • 100 kick, rest :20
  • 100 pull, rest :20
  • 50 kick, rest :15
  • 150 kick/drill/swim by 25

Drill set: Total of 300

  • 4 x 75: 25 drill/perfect stroke/build to fast finish by 25, rest :20 after each 75

Pull/Swim set: Total of 1050

  • 200 pull, comfortable effort, rest :30
  • 2 x 100 swim, descend, rest :15 after each
  • 50 easy swim
  • 100 pull comfortable effort, rest :20
  • 2 x 100 swim, descend, rest :15 after each
  • 50 easy swim
  • 50 pull comfortable effort, rest :20
  • 2 x 100 swim, descend, 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! #WSW Logo

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