Swim Workout - Advanced - Session 2

by Salty Johnson October 4, 2023

Session 2 - 2km.

Workout: Fun session, focus on technique, pump through the 50's and dominate the 100s, this session will leave you feeling amazing!

Warm up 400 metres

400m
Easy pace, Freestyle

Drill 300 metres

12x25m

(25m Finger Drag, 25m Breathing every 7 strokes)

Main Set 1100 metres

8x 50m
Moderate effort, 1m15s , holding < 50s

4 x 100m
Hard, free, 1m30s , holding 1m20s

100m
Easy,

4 x 50m
Moderate effort, Medly

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.