SWIM WORKOUT
upper / lower
100 warm-up
200m pull, 100m kick, 50m swim w/ 45sec rest
200 kick, 100 swim; 50 pull w/ 30sec rest
200 swim, 100 pull, 50 kick w/ 15sec rest
5×100 (25 plus flip turn no breathing, 75 easy) w/ 40sec rest
100 warm-down
Seated
100 warm-up
200m pull, 100m back stroke, 50m swim w/ 45sec rest
200 back Stroke, 100 swim; 50 pull w/ 30sec rest
200 swim, 100 pull, 50 back stroke w/ 15sec rest
5×100 (25 plus flip turn no breathing, 75 easy) w/ 40sec rest
100 warm-down
