Warm Up:
400 as 75/free/25 kick
8x50 10 strokes fast off each wall
Main set: Each 300 slightly faster than the last
300 free on 20 seconds rest
2x100 as 50 free/50 back
300 free on 20 seconds rest
3x100 first 25 fist drill.
300 paddles only fastest one, 20 seconds rest
6x50 as 25 fast/25 easy on 20 seconds rest
Cool Down
100 w/d.
Advanced Swim Workout 5000
Warm Up
800 as 75 free/25 kick.
6x100 as 50 fist/50 free. Descend slightly through the set
8x50 10 strokes fast off each wall (starting and after flip-turn).
100 easy.
Main Set: Each 500 slightly faster than the last (threshold effort)
500 on 40 seconds rest
4 x 125 last 25 back on 15 seconds rest
500 on 30 seconds rest
2 x 250 paddles only last 50 back or breast stroke on 20 seconds rest
500 paddles only on 25 second rest
10 x 50 as 25 fast/25 easy on 15 seconds rest
Cool Down
100
Happy Swimming.
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
