Intermediate Workout

Warm Up

• 400 free
• 4x100 free 1:30
• 4x50 free :45

Workout

• 50 kick (25 easy/25 Fast) 1:00
• 100 kick (50 easy/50 fast) 2:00
• 150 kick (75 easy/75 fast) 3:00
• 200 kick (100 easy/100 fast) 4:00
• 200 kick (100 easy/100 fast) 4:00
• 150 kick (75 easy/75 fast) 3:00
• 100 kick (50 easy/50 fast) 2:00
• 50 kick (25 easy/25 fast) 1:00

• 4x400 pull (every fourth lap is non-free) 6:00

• 4x25 underwater no breath 1:00

Warm Down

• 200 

Total: 3,900 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!