12 Days of Christmas Swim Workout

OYOChristmas workout

100 choice swim warmup  100
12×25 (Alternate dolphin kick on back and freestyle) on :10 sec rest  300
11×25 free on :15 sec rest 275
10×25 on :10 sec rest (alternate drill and swim choice)  250
9×50 (25 of one stroke, 25 of another stroke) on :15 sec rest 450
8×25 free on :20 rest, build within each 25 200
7×25 back on :15 rest 175
6×50 (25 free/25 no free) on :20 rest  300
5×25 (25 drill and 25 sprint) on :20 rest 125
4×50 free on :25 rest 200
3×25 breast on :15 rest  75
2×25 free with somersault every 5th stroke on 1:00 rest  (All out effort) 50
1×100 free from the blocks for time  100
100 warmdown

2700m Total

If you start at 10 it will be 2125m

If you start at 8 it will be 1875m

If you start at 6 it will be  1400m

Have fun and see you Sunday!

 

 

 

 

 

 

 

 

 

 

 

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