3200 Yards

Diane's Workout
Warm-Up

• 400 swim, 200 kick, 200 swim
  4 x 25
  • #1 – 25 easy
  • #2 – 25 fast
  • #3 – 25 easy
  • #4 – 25 fast

Main Set

• 7 x 200 :15
  • #1 – Swim 50 fast, 150 easy 
  • #2 – Swim 100 fast, 100 easy
  • #3 – Swim 150 fast, 50 easy
  • #4 – Swim 200 fast
  • #5 – Swim 150 fast, 50 easy
  • #6 – Swim 100 fast, 100 easy
  • #7 – Swim 50 fast, 150 easy

Take 1 full minute of rest and go right into 100s.

• 7 x 100 :15
  • #1 – Swim 25 fast, 75 easy
  • #2 – Swim 50 fast, 50 easy
  • #3 – Swim 75 fast, 25 easy
  • #4 – Swim 100 fast
  • #5 – Swim 75 fast, 25 easy
  • #6 – Swim 50 fast, 50 easy
  • #7 – Swim 25 fast, 75 easy

Cool Down

• Swim 200 very easy

3200 Yards