Aerobic Masters level swim workout from the SWIMNERD training group out of the Bayside Rec Center in Virginia Beach (VA). We’re a group of three and the common goal to “simply” work out and enjoy the sport.
Workout
Warm-up:
600 going 300 swim, 200 pull, 100 kick
Warm-up set:
8×50 Free swim; let the interval warm you up 2 @ :55; 2 @ :50; 2 @ :45; 2 @ :40
Main set #1:
14×100 Free; All @ 1:50
4 holding 1:20, 1:25, or 1:30 + 1 holding 1:15, 1:20, or 1:30
3 holding 1:20, 1:25, or 1:30 + 1 holding 1:15, 1:20, or 1:30
2 holding 1:20, 1:25, or 1:30 + 1 holding 1:15, 1:20, or 1:30
1 holding 1:20, 1:25, or 1:30 + 1 holding 1:15, 1:20, or 1:30
Main set #2:
3 rounds all free
1×25 @ :20 or :25
1×50 @ :40 or :50
1×75 @ 1:00 or 1:15
1×100 @ 1:20 or 1:45
Warm down:
Kick and bob around for 5 minutes
Workout Total: 3300
This workout was provided by SWIMNERD Nate Tschol.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
