Weekend swim workout

Here is a fairly challenging workout that can be done in around an hour.

		Running total	Running total
400 swim	Warm-up	400	8 min
4 X 200 on 4:00	1st length of each 100, swim with hands in a fist. Work on using high elbow to grab water with entire forearm.	1200	25 min
100 easy backstroke		1300	27
100 on 2:00 200 on 3:30 X4	Do the whole sequence 100, 200, four times. You’ll get lots of rest on the 100, but not so much on the 200’s.	2500	49
100 easy breaststroke		2600	52
4 x 100 pull on 1:45	Try alternate breathing if you can. Since you aren’t kicking, you won’t need as much O2.	3000	56
200 swim	Warm-down	3200	60

The main set is done this way:

• Do the 100 on the 2:00 interval
• After 2:00, start the 200 on the 3:45.
• After 3:45 start the next 100 again.
• Do this until you complete the whole set 4 times.

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