Printable version of this workout.
Hard |
Harder |
Hardest |
| Warm Up Repeat 2x (14:00) 50 yd Kick 50 yd Drill 50 yd Swim |
Warm Up Repeat 2x (14:00) 100 yd Kick 75 yd Drill 75 yd Swim |
Warm Up Repeat 2x (14:00) 150 yd Kick 75 yd Drill 75 yd Swim |
| Main Set 4 x 25 yd Swim on 1:00 3 x 75 yd Swim on 2:00 2 x 125 yd Swim on 3:00 1 x 150 yd Swim on 4:00 2 x 125 yd Swim on 3:00 3 x 75 yd Swim on 2:00 4 x 25 yd Swim on 1:00 |
Main Set 4 x 50 yd Swim on 1:00 3 x 100 yd Swim on 2:00 2 x 150 yd Swim on 3:00 1 x 200 yd Swim on 4:00 2 x 150 yd Swim on 3:00 3 x 100 yd Swim on 2:00 4 x 50 yd Swim on 1:00 |
Main Set 4 x 50 yd Swim on 1:00 3 x 100 yd Swim on 2:00 2 x 150 yd Swim on 3:00 1 x 200 yd Swim on 4:00 2 x 150 yd Swim on 3:00 3 x 100 yd Swim on 2:00 4 x 50 yd Swim on 1:00 |
| 4 x 25 yd Underwater on 1:15 | 4 x 25 yd Underwater on 1:15 | 4 x 25 yd Underwater on 1:15 |
| Cool Down 100 yd Easy on 5:00 |
Cool Down 100 yd Easy on 5:00 |
Cool Down 100 yd Easy on 5:00 |
| Total: 1800 | Total: 2500 | Total: 2600 |