Swim Workout - Advanced - Session 1

Session 1 - 2km.

Workout:  Sprint style workout, focus on technique and body position and build into the main set. Super fun workout!

Warm up 400 metres

200m 
Easy pace, Freestyle

200m 
Steady, Backstroke/Breastroke

Drill 400 metres

8x 50m 

Steady, 25 Kick, 25 Finger Drag. 1m30

Main Set 1000 metres

6 x 100m
Moderate effort, 1m45s , holding 1m30s

2 x 100m
Moderate effort, 2m, Medly

4 x 50m
Moderate effort, 1m, Backstroke

Cool Down 200 metres

200m 
Easy pace

TOTAL 2000m

Please consult with a professional healthcare provider before starting any exercise program, especially if you maybe suffering from a medical condition or if you are pregnant. Consider if your swimming ability is suitable for your environment, please take caution in open water, choose a supervised facility and never swim alone.