Swim Workouts - Intermediate

Swim Workout - Intermediate - Session 3

Warm up 200 metres

200m : Easy pace, Any Stroke.

Drill 400m

8x 50m : Freestyle, Breathing every 5 strokes, 15 secs rest in between each one.

Main set 400 metres

4x100m: Hard effort, Take 15 secs rest in between each one.

Cool Down 100 metres

100m: any stroke: Easy pace

TOTAL 1100m 

Swim Workout - Intermediate - Session 2

Warm up 200 metres

200m : Easy pace, Any Stroke.

Drill 300m

4x 50m : Freestyle Catchup, 15 secs rest in between each one.

4x25m : Frestyle Build, focus on streamline

Main set 400 metres

8 x 50m 
Moderate effort, Take 30 secs rest in between each one.

Cool Down 100 metres

100m: any stroke: Easy pace

TOTAL 1000m