Advanced Workout

Friday, November 18, 2011 at 4:10PM
Amanda Beard in Advanced, Amanda Beard, Workouts

Warm Up (no intervals)

• 400 swim
• 300 kick
• 300 pull
• 200 kick
• 100 swim

Workout

1x:

• 20x25 (1 easy/1 underwater kick no breath)

• 100 i.m. strong 1:20
• 100 free strong 1:10
• 50 fly strong 1:00

• 100 i.m. strong 1:20
• 100 free strong 1:10
• 50 back strong 1:00

• 100 i.m. strong 1:20
• 100 free strong 1:10
• 50 breast strong 1:00

• 100 i.m. strong 1:20
• 100 free strong 1:10
• 50 free strong 1:00

4x:

• 25 kick :30
• 50 kick/drill :50
• 75 kick/drill/swim 1:15

1x:

• 100 easy

1x:

• 5x200 pull (pull buoy/paddles) lap 4 and 8 of each 200 are no breath 2:45

1x:

• 20x25 (1 easy/1 underwater kick no breath) :30

Warm Down

• 400 easy

Total: 5,400 yards

 

 

If you have any questions please ask in the comment section below and remember this is only an opinion. If you attempt to follow it you are doing so at your own risk and should have prior approval from your physician!

Article originally appeared on Amanda Beard - Swim Like a Mom (http://swimmingmom.com/).