Swim Set 1 : Endurance & Speed

swimming

Warm Up

  • 200 drills
  • 8x25 rest 15s : long slow strokes

Main Set

4 Rounds

  • 50 easy, rest 15s
  • 50 medium, rest 25s
  • 50 fast, rest 30s

200 kick

2 Rounds

  • 100 easy, rest 30s
  • 100 medium, rest 45s
  • 50 fast, rest 50s

Cool Down

  • 100 kick

Total: 1800m