Swim Workout - Advanced - Session 3

Session 3 – 2km.

Workout: This workout will get the heart rate up pretty quickly, stay composed through the 8x50's and try survive through the 100s, this workout will really test you!

Warm up 200 metres

200m Easy pace, Freestyle

Main Set 1000 metres

8x50m: Medium Effort, Medley (50 fly, 50 back, 50 breast, 50 free)

10x 100m: Hard effort, 1m45s , holding  1m30s

4x25m: Sprint (Focusing on Streamline)

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.