Free Daily Swimming Workout 12

Warm-Up  / 1150

• 500 Warm-up order. Non-stop.

  • 200FR, 150BA, 100BR, 50FL

• 15sec rest

• 9 x 50 FR, like this: (Rest 30sec after the fast 50s, 15sec after the easy ones)

  • 1 fast > 1 easy

  • 2 fast > 1 easy

  • 3 fast > 1 easy

• 1min rest

• 200 FR

Kick Set / 900
Triathletes: Replace the kick set with and Pull set with hand paddles and buoys

• 6 x 100 flutter (25fast, 25 easy, 25fast, 25…