32 min 2000 swim
4 x 100 on 1:45 4 x 100 on 1:40 4 x 100 on 1:35 4 x 75 on 1:15 4 x 75 on 1:10 2 x 50 on :50 2 x 50 on :45
2000 Keep it moving
400 R :20 2x200. On 3:15 300 R:20 2x 150 on 2:15 200 on 3:15 2x 100. On 1:30 100 on 1:40 2x50 on :45
2000 Distance - slow, distance per stroke
750 swim Rest 1 min 1000 swim Rest 1 min 5 x 50 on :50
Broken 500's - 2000 swim
4 X Broken 500's 1) 300 swim R:15, 2 x 100 on 1:35 2) 2 x 250's w :15 R 3) 4 x 75's on 1:15 4 x 50's on :50 4) 200 on 3:15 ...
Sprint Free Swim Workout -2000
300 3 x 100 descend on 1:40 200 4 x 75 descend on 1:15 150 6 x 50 on :50 100 12 x 25 on :30 easy 50 backstroke
Mid distance 2000 free swim set
100 easy 450 swim 500 swim 550 swim 400 swim 1 min rest between ea. swim 2000 yds total
2000 ladders
200 ladder, 175, 150, 125, 100, 75, 50, 25 150 ladder, 125, 100, 75, 50, 25 100 ladder, 75, 50, 25 50 ladder, 25 4 X 25 all out on the...
SUN afternoon swim *2100 yds.
This is straight through w no rest between 300 swim 300 by by 6 x 50's with :10 R 300 by 3 x100 with :10 R 1 min rest 300 every 4th 25 is...
Power Paddle Day 2400 yds
400 swim 200 w paddles 200 swim 200 w snorkel 200 swim 200 w fins 200 swim 200 w paddles 4 x 50 on :45 200 swim 4 x 50 on :45
One Mile Swim for Time
Warm up 100 open turns 100 back stroke 100 no walls 1650 for time easy 100 double arm back stroke, 4 flutter kicks and 1 breast...
