Swim Workout - Intermediate - Session 4

by Salty Johnson October 28, 2023

Session 4 - 1000m

Workout: Fun session with a bit of everything, main set will get the heart rate pumping, really put the effort into this one!

Warm up 300 metres

300m : Easy pace, Any Stroke.

Drill 200m

8x 25m : Backstroke, Salutes, 15 secs rest in between each one.

Main set 400 metres

8x50m: Hard effort, Take 15 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.