Up Down Up Down
Warm Up (400)
- 300 choice
- 100 kick breaststroke
Pre Set (600)
- 8x75 (swim/drill/swim by 25)
Main Set (1350)
- 3 x 200 pull (smooth)
- 3 x 100 swim (strong)
- 100 easy recovery
- 3 x 100 pull
- 2 x 25 (sprint)
Cool Down (300)
- 2 x (50 stroke/100 free)
Total Yards: 2,650
Tapas
Warm Up (600)
- 200 free/100 non-free, repeat
Main Set (800)
- 14x50 Free
- 1 fast, 1 easy
- 2 fast, 1 easy
- 3 fast, 1 easy
- 4 fast, 1 easy
Set 2 (1000)
- 4x150 with 20-second rest (kick/drill/swim by 50) Reverse IM
- 2 x 50 Drill Free
- 2 x 50 Free
- 2 x 50 Drill Non-free
- 2 x 50 Non-free
Cool down (200)
- 200 easy
Total Yards: 2,500
More: 5 Ways to Shake Off the Offseason Swim Rust
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About the Author
Margaret Cyphers
Margaret Cyphers was a Division-I swimmer for the University of Minnesota, and an assistant high school swim coach. After leaving college swimming due to injuries, and taking a break from the pool, she again found her love for the sport on a casual level. She now swims twice a week, for the general fitness and pure enjoyment.
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