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