Free Daily Swimming Workout 6

Warm-Up / 1100

• 200 FR

• 15sec rest

• 5 x 100 SKIPS - non-stop

  • 100 Swim

  • 100 Kick with a kickboard

  • 100 IM

  • 100 Pull FR with a buoy (no kicking)

  • 100 Swim

• 1min rest

• 8 x 25 IM Fast, as: (15 sec rest between them)

  • 25 kick on back + 25 swim of each stroke

• 200 FR

Kick Set / 800

4 times the following: Alternate 1 flutter, 1 dolphin

• 4 x 50 Kick - rest 30sec between 50s

  • 1- 12.5 yards/…