May Beginner Workout
Warm Up:
100m Choice Swim
100m Kick with board- flutter
100m Streamline on Back without a board – arms down by side
/300m
Main Set:
4x50m Front Crawl Variables (fast/ez, ez/fast, ez/ez, fast/fast) / 10 sec rest
2x50m Backstroke / 5 sec rest
2x50m Breaststroke / 5 sec rest
100m Streamline kick, without a kickboard
/500m
Cool Down:
100m Easy Choice
50m Choice – Kick
/150m
Total: 950m
May Intermediate Workout
Warm Up:
100m Choice Swim
100m Kick – flutter
50m Flutter Kick on front in a streamlined position, without use of a kick board
50m Flutter Kick on back, without a kick board/ arms down by side
/300m
Main Set:
2x100m –Choice: no free. 3rd 25m Sprint
200 Pull
3×100 Dolphin Kick with flippers (no kick board)
2x150m Free, increase pace every 50m
/1000m
Cool Down:
100m Front Crawl
100m Back Crawl
100m Choice – Kick
/300m
Total: 1600m
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.
