Swimming workout

Warm-Up (400)

1 x 400 (75 swim, 25 kick of each stroke)

Main Set (800)

200 freestyle
200 freestyle
200 breaststroke
200 Pull/Kick set

8 x 50 Pull freestyle (10-second rest)
200 moderate kick

Final Set (400)

8 x 50, sprints 1-4, descend 5-8

Cool Down (100)

100 Easy

Total: 2300 yards

 

*Modify by omitting the Final Set and adjusting the distance of the Main Set