Here’s your cross-training WOD to start your week.
The Beginner Swim Training Series is tailored for the swimmer who can complete 25yd of each of the 4 strokes, and 50yd free. Each WOD is approximately 1 mile/ 1650yd, give or take a couple hundreds.
Completing this WOD series will prep you for the Intermediate Swim Training Series.
Here’s the WOD: WARM-UP (350 yd)
100 yd Free
4 X 25 yd (odd - Free/ even - choice kick) :30 rest
3 X 50 yd (25 choice stroke/ 25 Free) :30 rest
MAIN SET ( 1,250 yd)
2x [
4 X 25 yd Free :45
3 X 50 yd (25 Free/ 25 Back) :30 rest
4 X 25 yd Free :40
2 X 50 yd (25 Back/ 25 Free) :30 rest
4 X 25 yd Free :35
1 X 50 yd (25 Free/ 25 Back) :30 rest
25 yd easy swim choice 1:00 rest
]
COOL-DOWN (100 yd)
4 X 25 yd easy swim choice
TOTAL YARDAGE: 1,700 YD
Free - Freestyle
Back - Backstroke
Yd- Yards
:30 - 30 seconds intervals
1:00 - 1 minute intervals
:30 rest - 30 seconds rest begins when you touch the wall
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