Swimming Workout #2

This is more of a stroke-oriented workout with the goal of giving more time for I.M.ers especially to work on their strokes. Good luck!

  Set Distance Set Interval
  600 3×200 :15 rest
  600 12×50
25 easy/25 build
:55
  500 5×100
kick w/ fins
middle 50 fast
1:45
  1600 3x 〈 1×200
I.M.
3:00
2×100
build any stroke
1:40
4×50
odd stroke/even free
1:00
  200 1×200 cool down
Total Distance 3500    

The speed changes in the kick set are important! Being able to shift up and down in speed helps in pretty much every race longer than a 50. There’s several sets that have builds in this workout as well. Make sure you are building speed through to a good finish!

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