Intermediate Swim Workout

WARM-UP

• 300 swim

• 200 kick

• 200 pull

WORKOUT

• 20x100 (50 kick/50 swim) 1:45

• 3x100 swim 1:20

• 3x100 swim 1:15

• 3x100 swim 1:10

• 16x25 (4 of each stroke) :40

WARM DOWN

• 300 easy

TOTAL: 4,300 yd.

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!