Beginner Swim Workout 1200 Intermediate Swim Workout 2500 Warm Up: 400 as 75 free/25 drill choice Main Set: 40×50’s as 16 every 4th all out. 15″ Rest 12 every 3rd all out. 20″ Rest 8 every 2nd all out. 25″ Rest 4 all all out on 30″ Rest Cool Down: 100 freestyle easy Advanced Swim … Daily Swim Workout #21: Speed & Strength Read More »