Beginning Swimming Workout #3

This is the workout I did today. I was late to my workout and didn’t want to jump in the middle of the Masters workout, so I used this instead. It will look familiar and is consistent with the other two workouts I have posted – just a little longer. I completed this workout in about 45 minutes.

***Warm Up*** 450/450

3 x 150 yards – 1 Swim, 2 Kick, 3 Pull

***Kicking Set*** 300/750

1 x 100 yards – Kick – 45 sec rest

2 x 50 yards – Kick – 30 sec rest

4 x 25 yards – Kick – 15 sec rest

***Main Set*** 1200/1950

1 x 200 yards – Backstroke – 45 sec rest

2 x 100 yards – Backstroke – 30 sec rest

4 x 50 yards – Backstroke – 10 sec rest

1 x 200 yards – Freestyle – 45 sec rest

2 x 100 yards – Freestyle – 30 sec rest

4 x 50 yards – Freestyle – 10 sec rest

***Pulling Set*** 300/2250

1 x 100 yards – Pull – 45 sec rest

2 x 50 yards – Pull – 30 sec rest

4 x 25 yards – Pull – 15 sec rest

***Cool Down*** 250/2500

1 x 250 yards easy

2500 yards total

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