Swim Workout - Intermediate - Session 3
Warm up 200 metres
200m : Easy pace, Any Stroke.
Drill 400m
8x 50m : Freestyle, Breathing every 5 strokes, 15 secs rest in between each one.
Main set 400 metres
4x100m: Hard effort, Take 15 secs rest in between each one.
Cool Down 100 metres
100m: any stroke: Easy pace
TOTAL 1100m
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.