Swim Workout #9 – Choice –

There is a surprise at the end of this one! Make sure you have access to the deep end of the pool.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 12 x 25 IM – 10 seconds rest
  • 1-4 = Kick
  • 5-8 = Drill
  • 9-12 = swim

=300 yds

Main Set

• 2 x 300 Pull – 20 seconds rest
• 6 x 50 Choice  – 10 seconds rest
  • O= E/F
  • E = F/E
• 2 x 150 Paddles  – 20 seconds rest
• 8 x 25 VS     – 10 seconds rest
• 2 x 75 Kick  – 15 seconds rest

5 Minutes of Treading Water in the deep end

= 1550 yds

Warm Down

100 Warm down

Total Yards = 2,750 yds + Treading Water