More Swimming Workouts

Leesseebee

OPTION 1:

Warmup:
3*150m swim
100m free
50 m back
8*50 even-25m skull, 25m breast stroke arms odd-25m back streamline, 25 m swim each 50 on 1minute 15 seconds

Main Set:
150m on 3 minutes of the following: 75m sprint free, 20 seconds rest, 50m sprint free, 10 seconds break, 25m streamline kick
4*50m swim free no breathing 3 strokes off the wall each on 1minute 15 seconds
150 same breakdown, but any stroke but free style
4*50 same free
150m same breakdown choice
4*50 same free

Cool down

Total laps (not including unspecified cool down): 1800m


OPTION 2:

Warmup:
100 m free,
50 m back,
50 m free

Main Set: Set 1:
Optional fins 3*100m back 2 minute 5 seconds
2*50m alternating two armed back stroke: 2 arms right, two arm left on 1 minute 5 seconds
100m IM (butterfly, back, creast, free)
2 minutes 15 seconds

Set 2: 3*100 m breast stroke swim 2 minutes 15 seconds
2*50m breast stroke: 2 kicks for every 1 pull 1 minute 15 seconds
100m IM 2 minutes 15 seconds

Set 3: 2*100m (25m fly, 75m free)

2 minutes Cool Down: Unspecified stretching strokes (single armed fly, back or side kick)

Total m: 1400m