Swim Set 9 : Distance Endurance

swimming

Warm Up

  • 400 as swim / pull / kick / swim by 100

Main Set

3x300 (rest 45s between each)

  • 1: easy steady
  • 2: negative split
  • 3: build every 100

4x100 (rest 30s between each)

  • Hold steady threshold pace

200 pull

  • Long relaxed strokes

Cool Down

  • 200 easy

Total: 2100m