Wednesday, December 25

12-Day of Christmas Swim Workout (Edit distances and intervals to suit your level:)

12x50 swim @ :55
11x50 pull @ :50
10x75 @ 1:20 (back/breast/free)
9x100 @ 2:00 (50 swim/get out, 5 push-ups/50 FAST!)
8x25 @ :30 (tarzan drill, start at the flags with no push off the wall)
7x50 @ :45 (all strong)
6x75 @ 1:15 (25 fly/50 free)
5x25 @ :30 (sprint to the middle of the pool, flip turn, swim back to wall)
4x100 @ 1:15 (MAKE THE INTERVAL!)
3x50 @ :60 (25 easy double-arm backstroke/25 freestyle distance per stroke)
2x100 pull @ 1:30 (breathing every 5th stroke)
1x300 cool down (50 Frog/50 non-free/50 free, repeat)
*5000 total*

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