Swim Workout - Intermediate - Session 2
Warm up 200 metres
200m : Easy pace, Any Stroke.
Drill 300m
4x 50m : Freestyle Catchup, 15 secs rest in between each one.
4x25m : Frestyle Build, focus on streamline
Main set 400 metres
8 x 50m
Moderate effort, Take 30 secs rest in between each one.
Cool Down 100 metres
100m: any stroke: 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.