Swim 30 minute workout

Swim

01/29/19

Time Crunch Swim 30 minutes

Base on beginners time 2:00 plus per 100 yards

WU – warm up

200 free

150 pull (paddles if you have them)

Drill

2 x 50 (first 50 shark fin alternate sides each 25, second 50 finger tip drag)

MS – main set

450 ladder free style ( 50, 100, 150, 100, 50) (RI) rest intervals (15 sec) swim 50’s hard

50 kick-board

4 x 25 free hard (RI) rest intervals (5 sec)

CD – cool down

100 free focus on being streamline

Total 1150

If you have time try 50 backstroke and 50 breast stroke

Enjoy!