Weekend Swim Workout: Fun Mix

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It can be hard to find the motivation to jump in the pool this time of year, but making swim sessions a regular part of your winter training routine will set you up for success (and leave less of a mountain to climb when you get back to a structured training plan.) The good news is that pool sessions don’t have to be mind numbing. This week’s set includes a little bit of everything, which will make the yards fly by and leave you happy you made the trek to the pool.

A:
500 warm up
4×150 on 2:40 (50 kick/100 IM)
18×50 swim (4 on :40, 2 on :50, repeat)
400 pull (build by 100)
6×75 pull on 1:10 (25 free/25 back/25 free)
50 easy swim
8×50 on :55 (25 FAST!/25 easy/kick on wall until next interval)
5×200 on 2:50 (rotating fast 50)
200 cool down
*4300 Total*

B:
500 warm up
4×150 on 3:15 (50 kick/50 free/50 non-free)
12×50 swim (3 on :50, 1 on :60, repeat)
300 pull (build by 100)
6×75 pull on 1:20
50 easy swim
6×50 on 1:05 (25 FAST!/25 easy/kick on wall until next interval)
4×150 on 2:45 (rotating fast 50)
100 cool down
*3500 Total*

C:
400 warm up
3×150 w/ 15 sec rest (50 kick/50 free/50 non-free)
9×50 swim (2 strong w/ 10 sec rest, 1 easy w/ 20 sec rest, repeat)
300 pull (build by 100)
4×75 pull w/ 15 sec rest
6×50 w/ 10 sec rest (25 FAST!/25 easy/kick on wall for 10 sec)
100 cool down
*2300 Total*