Swim Workouts - Advanced - Session 10

by Salty Johnson December 29, 2023

Session 10 – 2.5km.

Workout: Longer workout to rinse off the Chrissy Kilos, long and hard main set, get the heart rate up and keep it up, try hold <1.30 pace to give plenty off rest to make the sets.

Warm up 400 metres

400m: Any Stroke, Easy

Drill 400m

8x25m Freestyle kick,

8x25m Streamline off the wall

Main Set 1500 metres

10x100m Freestyle, Vert Hard effort, 1.45m

2x200m Medley, Medium 3.30m

4x25m any Stroke, Sprint,

Cool Down 200 metres

300m : Easy Pace, (any Stroke)

TOTAL 2500m

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.