Intermediate Endurance #1
Warm-up: 100 swim; 6 x 50 drill/swim
Main Set:
Ladder done in moderate effort about 70-80% of max.
50 rest 10”
100 rest 15”
150 rest 20”
200 rest 25”
250 rest 30”
250 rest 30”
200 rest 25”
150 rest 20”
100 rest 15”
50
Cool-down: 4 x 25 easy
Total 2,000 yards
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Variety #2
Warm-up: 200 swim
Drill:
200 alternating 25 drill/25 swim
Main Set:
8-5-8 x 200 with 20 seconds rest interval.
Swim at a moderate effort about 70-80% of max
Cool-down: 4 x 50 easy
Total 1,600-2,200 yards
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