Free Daily Swimming Workout 54

Warm Up / 1000

• 200 FR - Rest 30sec

• 4 x 100 SKIP, non-stop, as:

  • 100 Swim

  • 100 Kick with board

  • 100 IM

  • 100 Pull with buoy

• 4 x 50 IM order fast

• 200 FR

Pre-Set / 600

4 rounds of:

• 3 x 50s. Here are the rules:

  • Swim them in this order: FR, BA, BR

  • Start with a fast speed in round 1. Then, start slowing down the effort for each of the 3 remaining rounds.

  • Start round 1 resting 3…