Warm Up:
600 straight swim
4 x 50 as drill choice/swim
8 x 25 strides (accelerate through each effort)
Main Set:
250 aerobic as 50 kick/ 50 back/ 50 free/ 50 back/ 50 kick on 20" rest
3 x 150 on 15" rest
300 aerobic as 100 free/100 back/ 100 breast
3 x 150 swim with paddles on 15" rest
Cool Down:
100
Advanced Swim Workout 5000
Warm Up:
600 as swim straight
16x25 as swim strides (accelerate through each effort)
Main Set:
500 aerobic as 100 kick/ 100 back/ 100 free/ 100 back/ 100 kick
5 x 200 on 20" rest
200 aerobic as 100 IM easy/100 Kick
5 x 200 20" rest
200 aerobic as 100 free/100 non-free choice
5 x 200 Descending Set 1-5 on 25" rest
Cool Down:
100 freestyle
These workouts are based on workouts written by Olympic Triathlete Barb Lindquist. Learn more about coaching and how Barb can help you achieve your maximum potential at BarbLindquist.com
