Here is a workout that gets you out of the pool for a little bit. The 50s with Diving at the 25 is really great for those who are practicing for their next masters swim meet or sprint triathlon.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
- 6 x 75 Kick / Drill / Swim
- 1-3 = One of each stroke
- 4-6 = Free
- 10 Seconds Rest
=450 yds
Main Set
400 Pull
8 x 50 (get out and dive in the pool at the 25) Going down build and coming back start out fast and get slower **
2 x 200 Pull
4 x 50 with 10 Pull Outs at the 25
200 Pull
15-20 Seconds
= 1600 yds
** Dive at your Own Risk** If diving in is not appropriate, replace with 10 pullouts or simply keep swimming. If you do dive, make sure water is deep enough and you use safe practices.
Warm Down
100 Easy
