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Intermediate Swim Workout
Amanda Beard
WARM-UP
• 300 swim
• 200 kick
• 200 pull
• 100 i.m.
WORKOUT
4x:
• 2x100 i.m. (1st 100 perfect stroke/2nd 100 fast) 1:40
• 2x50 free (1st 50 perfect stroke/2nd 50 fast) 1:00
• 2x25 breast (1st 25 perfect stroke/2nd 25 fast) :40
1x:
• 400 pull (breathe every 3rd stroke)
1x:
• 8x100 kick (even laps fast) 1:50
1x:
• 400 pull (breathe every 5th stroke)
WARM DOWN
• 300 easy
TOTAL: 4,100 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!
-Amanda
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