Beginner Workout
Warm Up:
- 100m Choice Swim
- 100m Kick – flutter
- 50m Flutter Kick on front in a streamlined position without using a kick board
- 50m Flutter Kick on back, without a kick board, with arms down by side /300m
Main Set:
- 2x100m –Choice: no free, 3rd 25m Sprint
- 200 Pull
- 2×100 *IM Sprint Set /5 second rest between each 25m (Fly, Back, Breast, Free) /600m
Cool Down:
- 50m Front Crawl
- 50m Back Crawl
- 50m Choice-Kick /150m
Total: 950m
Intermediate Workout
Warm Up:
- 200m Choice Swim
- 50m Flutter Kick on front in a streamlined position, without a kick board
- 50m Flutter Kick on back, without a kick board with arms down by side /300m
Main Set:
- 4x100m –Choice: no free, 3rd 25m Sprint
- 150 Pull
- 4×100 *IM /10 second rest between each 100m (Fly, Back, Breast, Free) /950m
Cool Down:
200m Easy Choice /200m
Total: 1450m
If you want to learn more tips from the Sport and Wellness Aquatic instructors sign up for swimming lessons, adult lessons, private lessons or Masters Swim.
