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
