Beginner Swim Training Series - WOD #3

Here’s your weekend WOD to jumpstart 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.

WARM-UP (300 yd)

100 yd Free

4 X 25 yd (odd - Free/ even - Choice Kick) :30 rest

MAIN SET (1,000 yd)

4 X 25 yd Fly :30 rest

3 X 50 yd (25 Kick/ 25 Free) :45 rest

4 X 25 yd Back :30 rest

3 X 50 yd (25 Free/ 25 Kick) :45 rest

4 X 25 yd Breast :30 rest

3 X 50 yd Kick :45 rest

4 X 25 yd Free :30 rest

3 X 50 yd Free :45 rest

COOL-DOWN (100 yd)

6 X 25 yd easy swim choice :45 rest

TOTAL YARDAGE: 1,400 YD

**Quick tune-up on the lingo:

• Free - Freestyle

• Breast - Breaststroke

• Back - Backstroke

• Fly - Butterfly

• 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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