Warm Up:
400 as 75 free/25 drill
50 easy.
Main Set: 20 second rest for the whole set.
9x200 as 2 free, 1 as 100 free/100IM
Cool Down:
150 w/d.
Advanced Swim Workout 5200
Warm Up:
800 as 100 free/50 drill/50 kick
6 x 100 paddles, strong and smooth. Focus on a good catch
100 easy.
Main Set:
12 x 300 as 2 free on 20" Rest, 1 as 100 free/100IM/100 free 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
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