Swim Workout # 1

A Workout
Warm Up
•300 Free
•200 Pull

Main Set
•4 x 25easy/hard 10 secs rest
•4 x 50easy/hard 15 secs rest
•100 build
•200 build
•100 build

Cooldown
•100 free
•50 kick
•50 pull
•100 free

total (1500)

B Workout
Warm up :
•300 free easy,
•6x 50 as 0n 1:00,
•200 pull build on 20 sec rest,

Main Set
•50 fast/ 50 easy-
•100 fast/ 100 easy
•150 fast/ 150 easy
•100 fast/100 easy
•50 fast/50 easy- all with 15 sec rest.
•4 x100 pull on :15 ri

Cool down
•4x 100 as: 1 kick/ 1 stroke/ 2 choice on 10 sec rest.

total: (2500 yards)