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SWIM ♦ (All plans participate) (45 mins total)

200 easy
100 kick with kick board

main set:
5×50 :20 (rest 20 seconds after each 50)
5×100 :30 (rest :30 after each 100)
3×150 :40 (same)

100 easy cool down
Do not exceed 45 mins on this workout. If you cannot complete the distances stop at 45 min total time. If you are fast enough to complete this set with time left do the main set (adds 1200 yards)


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