The goal for today is to see how far you can go on the 10:00 swim main set. Keep your total yardage jotted down somewhere so when we do it in the future you can see improvement.

BEGINNER WORKOUT:

Warm up

300 (150 free/150 free kick)
4 x 50 25 free drill/25 free swim r.i. :20

Main Set

10:00 minute swim – swim as many yards as you can in 10:00, keep track of how far you go.

Warm Down

200 easy free

INTERMEDIATE WORKOUT:

Warm Up

400 (200 free/200 free kick)
8 x 50 25 free drill/25 free swim @ 1:10

Main Set

10:00 minute swim – swim as many yards as possible in 10:00, keep track of how far you go.

Warm Down

4 x 50 free @ 1:10
400 easy free

ADVANCED WORKOUT:

Warm Up

600 (300 free/300 free kick)
10 x 50 25 free drill/25 free swim @ 1:00

Main Set

10:00 minute swim – swim as many yards as possible in 10:00, keep track of how far you go
20 x 50 free pull @ :50

Warm Down

20 x 25 free kick/free swim @ :30
400 easy free