Great Workout for Long Distance Open Water Swimming!!!
Total Distance: 5000
Warm up:
200 Loosen w/Fins
4 x150 Desc 1-4 Pull buoy + Paddles
6x 100 Reverse IMO 10” sec rest
Main Set
1500m Solid pace. 7-8/10 effort
3x (5x100 on your base interval)
5 are at 1500 pace
5 are 2” sec Faster
5 are 4” sec Faster.
Cool Down w/ Fins
200 as 100 free 100 Back
200 as 50 free 50 back
200 easy kick social.
Youtube: http://www.youtube.com/@SwimSetsbythePool
Patreon: patreon.com/SwimSetsbythePool
Instagram:
@swimsetsbythepool
@Kyle.brill
@natefdot
