Warm Up:
400 as 75 free/25 drill
14 x 25 swim strides
Main Set: Threshold effort.
2 x 200 on 20" rest.
6 x 100 descending 1-3, 4-6 on 20" Rest
2 x 200 on 20" rest.
4 x 150 descending 1-4 on 20" Rest
Cool Down:
150 choice of stroke
Advanced Swim Workout 5050
Warm Up:
400 swim straight
300 as 75 free/25 drill
300 10 stroke fast off every other wall
14 x 25 as swim strides. Accelerate through each effort
Main Set:
3 x 300 on 25" Rest
9 x 100 descending 1-3, 4-6, 7-9 on 20" Rest
3 x 300 with paddles on 25" Rest
6 x 150 descending 1-3, 4-6 on 20" Rest
Cool Down:
100 stroke of choice 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
