6 Week Swim Challenge - Workout Wednesday

Thanks to Adina O’Neill for contributing these two workouts! Let us know how you like the workouts by leaving a comment after you try them.

Descending 100s (2300 yds)

Warmup: 200 Easy, 200 Pull Buoy & Paddles, 4x50 drill, 4x50 as Easy/Medium/Hard/Easy, 100 Easy

Main Set: 4x100 Medium, 50 Easy, 3x100 Hard, 50 Easy, 2x100 Fast, 50 Easy, 1 x 100 Fastest, 50 Easy (rest 10-15 seconds between intervals)

Cool Down: 200 choice

Stroke & Strength (3000 yds)

W: 300 Easy, 200 Pull Buoy & Paddles, 4 x 50 drill

MS: 4x100 paddles (R:15), 400 IM (R: 30), 3x100 paddles (R:15), 300 IM (R: 30), 2x100 paddles (R:15) , 200 IM (R: 20), 100 paddles (R:15), 100 IM (R:20)

CD: 300 alternate 50 kick, 50 DPS

Adina is a triathlon & swim coach and you can learn more about her or contact her through her website.