USAF PJ Swim Workout #6
Youth - Endurance
Author: Coach JJ

12/06/2020

Yards Rounds Sets
400 1 X {
1 X 400 Warm-Up (Choice) 100 Fly 60%
1300 1 X {
4 X 50 Pull (IM) 100%
3 X 100 Drill (Freestyle) 25 FAST! Kick. 50 FAST! Swim. 25 EASY! Swim. 10 Sec rest. 100%
1 X 200 Drill (Mixed) 50 Free/50 Breast/50 Free/50 Breast 100%
4 X 50 Drill (Breaststroke) Tennessee Tumblers 100%
4 X 50 Drill (Mixed) 25 kick back/ 25 swim back 100%
1 X 200 Drill (Freestyle) 2-3 Breaths per 25. 3 pop out and pull up per 50. 100%
300 1 X {
1 X 300 Warm-Down (Choice) 60%
Total Yards: 2000
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.