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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