Swim Workout - Advanced - Session 7

by Salty Johnson November 19, 2023

Session 7 – 1.8km.

Workout: Fun Session with a bit of everything, focus on all Strokes. Smash the Medley 100's.

Warm up 200 metres

300m: Easy pace, Any stroke

Drill 200ml

8x25m: easy pace, Backstroke Salutes

Main Set 1200 metres

8x50m Freestyle, Medium, 1 min

4x100m Backstroke, Medium, 2 min

4x100m Medly, Hard

Cool Down 200 metres

200m 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.