Daily Swim Workout #21: Speed & Strength

Beginner Swim Workout 1200

Intermediate Swim Workout 2500

Warm Up: 400 as 75 free/25 drill choice Main Set: 40x50's as 16 every 4th all out. 15" Rest 12 every 3rd all out. 20" Rest 8 every 2nd all out. 25" Rest 4 all all out on 30" Rest Cool Down: 100 freestyle easy

Advanced Swim Workout 5000

Warm Up: 600 as 75 free/25 drill choice 6 x 100 pull set descending 1-3 3 x 100 as kick with board, kick on back, kick on side (50 left arm extended, 50 right arm extended) Main Set: 40 x 50's as 16 every 4th all out. 10" Rest 12 every 3rd all out. 15" Rest 8 every 2nd all out. 20" Rest 4 all all out on 25" Rest 200 easy. After Main Set: 6x200 as IM, Kick, Pull x 2. All on 25" Rest Cool Down: 100 freestyle 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
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