Swim Workout - Intermediate - Session 1

Warm up 300 metres

100m 
Easy pace, Any Stroke.

4x 50m 

Build 1-3, Take 15 secs rest in between each one.

Drill 200 metres

4x 50m

Slow, breathing every 5-7 strokes (working on breath control and lateral breathing)

Main set 400 metres

4 x 100m 
Moderate effort, Take 30 secs rest in between each one.

Cool Down 100 metres

100m 
Easy pace

TOTAL 1000m 

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.