Warm Up:
400 as 50 free/50 drill of choice
4x100 as 10 strokes fast off each wall
Main Set: 2 rounds of...
(4x25 all out on 15" rest
100 easy on 10" Rest
4x50 all out on 15" Rest
100 easy on 10" Rest.
100 all out on 15" Rest.
200 aerobic as 50 fly/50 back on 20" Rest)
Cool Down:
100
Advanced Swim Workout 5000
Warm Up:
600 as 75 free/25 kick of choice
4x100 as odds 10 strokes fast off each wall, evens 25 swim/25drill
Main Set: 3 rounds of...
(4x25 all out on 15" rest
100 easy on 10" Rest
4x50 all out on 15" Rest
100 easy on 10" Rest.
100 all out on 15" Rest.
200 aerobic as 50 fly/50 back on 20" Rest)
After Main Set: All Aerobic Effort
6x125 pull set
4x150 alternate between regular paddles (no buoy) and kick with board.
Cool Down:
150 easy stroke of choice
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
