Daily Free Swimming Workout 129

Warm Up / 1100

• 200 FR

• 15sec rest

• 500 non-stop, as: (Rest 30sec between)

  • 50FR + 25 kick on your back + 25 Stroke (anything but FR)

• 1min rest

• 4 x 50 IM Fast  - 15sec rest between them

• 200 FR

Main Set / 2500

• 5 x 500 FR, as: (Rest

  • 1st and 3rd 500: Moderate swim plus fast every 4th lap. (Rest 1min after each odd 500)

  • 2nd and 4th 500: For time. As fast as you can swim a…