If you’re a beginner or intermediate level swimmer, these workouts from the Fighting Manatee Masters group are perfect for you. Adapt your rest interval or send-off time to challenge yourself as you go through the workout.
Warm-up:
600 swim choice
Main Set:
300 free w/pullbuoy breathe 3,5,7 by 100
2×150 as 50 back, 50 breast, 50 free
3×100 free @80%
6×50 odd: choice (25 drill, 25 swim) — even: swim no free
6×50 free descend 1.-3., 4.-6.
3×100 IM
2×150 free (strong last 50)
300 free w/pullbuoy
Swim Down:
100 easy choice
*all on 20-30″ rest
WORKOUT TOTAL: 3100
This free workout is provided by FKSC Head Coach and US Olympic Gold Medalist Jon Olsen.
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