Weekly Swim Workout #22

Warm-up: Total of 650

  • 200 swim, rest :20
  • 4 x 50 pull, rest ;15 after each
  • 150 kick, rest :20
  • 100 drill

Main set: Total of 1200

  • 2 x 200 (50 easy/100 hard/50 easy), rest :30 after #1 and :60 after #2
  • 4 x 100 pull (25 easy/50 hard/25 easy), rest :30 after 1-3 and :60 after #4
  • 8 x 50 swim, descend 1-4 and 5-8, rest :15 after each, except rest :60 after #4

Cool down: Total of 150

  • 150 easy swim

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

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