Swim Workout for the Month – Brought to you by Zealios!

Warm Up:

600 choice

4 x 25 = 25 kick, 25 drill, 25 scull, 25 drill, 25 swim (1 of each stroke) – :10 rest

 

(1,100 yards)

 

This set is called 14’s (we love it in Bend!):

Freestyle – push it hard on the fast…this gets harder as the moderate ones decrease.

Pick an interval in which you are getting about :10 rest on the moderate.

4 x 75 moderate/1 x 75 fast

3 x 75 moderate/1 x 75 fast

2 x 75 moderate/1 x 75 fast

1 x 75 moderate/1 x 75 fast

 

1 minute rest

 

4 x 50 moderate/1 x 50 fast

3 x 50 moderate/1 x 50 fast

2 x 50 moderate/1 x 50 fast

1 x 50 moderate/1 x 50 fast

 

(1750/ 2,850 yards)

 

Kick with fins (board or no board)

3 x:

100 kick moderate – :05 rest

50 kick fast – :10 rest

 

(450 / 3,300 yards)

 

50’s alternating speed – mix in strokes other than freestyle:

On 1:00…or interval in which you get about :10 rest

2 x :

50 = 25 slow/25 fast

50 = 25 fast/25 slow

50 = easy

50 = fast

(400 / 3,700 yards)

 

100 Cool down

 

Total: 3,800 yards

Think you can do it? Write to us and let us know how it went!

This workout was written by Stacey Kiefer of Zealios Skin Products.