2,900 yd workout

Gets you moving, but not too much. Takes about 1 hour to swim.

Time: 60 min

Yardage: 1,500

Difficulty: easy workout. All intervals are suggestions.

Warm-up

Yardage: 300

300 swim choice

Set 1

Yardage: 1,300

4x50 kick IM order on 1:00

200 swim (choice) - 10 seconds rest

4x75 IM order kick, drill, swim on 1:00

200 swim (choice) - 10 seconds rest

4x50 IM order on 1:00

200 swim - 10 seconds rest

Main Set

Yardage: 900

3x100 IM on 1:45

3x100 backstroke on 1:40

3x100 freestyle on 1:35

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.