Daily Swim Workout #10: Speed

Beginner Swim Workout 1200

Intermediate Swim Workout 2500

Warm Up: 400 as 75 free/25 kick or drill choice Main Set: 40x50's as 16 x 50 on 10" rest every 4th one fast. 12 x 50 paddles on 20" rest every 2nd FAST. 8 x 50 on 15" rest every 3rd fast. 4 x 50 on 25" rest all fast. (optional paddles) Cool Down 100 freestyle easy

Advanced Swim Workout 5000

Warm Up: 900 as 75 free/25 drill choice 9 x 100 descending 1-3 on 25 seconds rest Main Set: 40x50's as 16 x 50 on 10" rest every 4th one fast. 12 x 50 paddles on 20" rest every 2nd FAST. 8 x 50 on 15" rest every 3rd fast. 4 x 50 on 25" rest all fast. (optional paddles) 100 easy. After MS 5x200 IM on 20" rest, solid effort, don't burn yourself here, but keep yourself honest. Cool Down: 100 freestyle easy Happy Swimming 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
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