Swim Workout - Advanced - Session 4

by Salty Johnson October 28, 2023

Session 4 – 2km.

Workout: Really Hard Workout, Sprint focused, really focus on warming up the body and raising the heart rate in order to smash the Main set. SURVIVE AND THRIVE

Warm up 400 metres

400m Easy pace, Freestyle, Breastroke

Main Set 1200 metres

4x25m: Kick (Front, Back) 45s

6x100m: Hard Effort, Freestyle (Free), 1m30s

8x 50m: Hard effort, 1m , holding <40s

4x25m: Freestyle (Sprint), 45s

Cool Down 400 metres

400m : Easy Pace, (any Stroke)

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.