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...
Mid distance swim *2300 yards
500 free 150 build speed ea. 50 500 free 150 build speed ea. 50 400 free 100 free build speed ea. 50 400 free 100 free build speed ea 50...
2800 yards! building base
1 x 300 2 x 250 3 x 200 4 x 150 5 x 100 6 x 50 *2800 :15 rest between each swim The 100's were on the 1:40, The 50's were on...
