2,500 yd swim workout

Gets you moving, but not too much. This swim workout will definitely raise your heart rate.

Time: 35 min

Yardage: 2,500

Difficulty: easy workout. All intervals are suggestions.

Focus: Stay long. If you feel like you are slowing down, think about your kick. Are you stopping it at any point?

Warm-up

Yardage: 1,200

Interval: 10 seconds rest

300 swim - freestyle

200 kick - streamline kick on front, take a side breath when you need to breathe.

100 drill - 3 strokes + 6 kicks freestyle

300 swim - backstroke

200 kick - streamline kick on back

100 drill - 3 strokes + 6 kicks backstroke

Set 1

• 4x100 backstroke @ 1:40

• 4x100 freestyle @ 1:35

Warm down

500 choice

Your swim workout is complete!

Congratulations on completing your swim workout. Now, go stretch it out.