Swimming Workout Plan – 31 (3600)

Warm-Up 1 (All warm ups located here)

Pre-Set (1200)

• 4 Times:
  • 8 x 25 FR @ :35 – Desc (1 – 4, then repeat)
  • 4 x 25 FR Fist Swimming Dril @ :45

Main Set (2000)

• Long Distance / Endurance set!! We will do this as follows:
  • 4 x 500 FR @ 7:30
    • Every 4th lap choice of Stroke
    • Descending 1 to 4. The 4th set should be fast, however try to keep the 100 intervals as even as possible. Start learning how to administer the effort.

Warm Down. 200 to 400 easy swim until complete relax.

Triathletes: Keep the 4th lap into a different stroke, it can be helpful for race anxiety management if you are new to open water swimming.