2,800 yd swim workout

Great workout for when you don't want to go too fast, but don't want to stay home either. It worked for me, see what you think.

Time: 45 min

Yardage: 2,800

Difficulty: easy-medium depending on skill level - The intervals are only a suggestion!! [when in doubt, put everything on 10 seconds rest]

Warm-up

 Yardage: 300

• 300 choice: swim, pull, kick

Set 1

Yardage: 1,000

5 rounds:

• 2x100 freestyle pull @1:45

• 2x100 backstroke @ 1:45

Main Set

Yardage: 1,100

• 4x75 IM kick @ 1:50 [done like: fly,back, breast]

• 4x75 IM swim @ 1:20 [done like: fly,back, breast]

• 4x75 IM drill @ 1:35 [done like: fly,back, breast]

• 8x50 IM @:50

  • odd - drill

  • even - swim

Warm down

Yardage: 400

• 4x100 @ 2:00

  • odd: free

  • even: back

Your swim workout is complete!

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