Today is a good day to play with your stroke and work on a variety of your muscle groups. No need to go too hard and burn yourself on a set like today.
Beginner Swim Workout 1200
Intermediate Swim Workout 2600
Warm Up:
300 swim straight
200 as 50 free/50 drill
100 as 10 strokes fast off each wall.
Main Set: 2 rounds of... on 15-20" Rest
(400 as 100 free/100 kick
300 as 50 fist/ 50 free/ 50 drill
200 as 100 free/100 IM
100 choice.)
Advanced Swim Workout 4700
Warm Up:
400 swim straight
300 50 free/ 50 drill
200 as 10 strokes fast off each wall
100 IM
Main Set: 2 rounds of... (all on 15-20" Rest)
(500 paddles
400 as 100 free/100 kick
300 as 50 fist/ 50 free/ 50 drill
200 as 100 free/100 IM
100 choice.)
After Main Set:
600 Kick Choice (Mix back and front, kickboard optional).
Cool Down
100 free 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
