Warm Up:
400 as swim straight (can mix in drills)
12 x 25 as swim strides
Main Set: All on 15" Rest - 200's are harder effort than 300's
3 x 200
1 x 300 with paddles
2 x 200
1 x 300 with paddles
1 x 200
Cool Down:
100 w/d.
Advanced Swim Workout 5000
Warm Up:
1000 as 200 swim/ 200 drill
6 x 50 as 10 strokes fast off each wall
Main Set:
1 x 400 on 30" Rest
3 x 200 on 25" Rest. with paddles
2 x 400 on 30" Rest
2 x 200 on 25" Rest with paddles
3 x 400 on 30" Rest
1 x 200 on 25" Rest with paddles
Cool Down:
100 freestyle easy
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
