2/11/08 Swim Workout for Endurance

Warm Up

100 SPK

Main Set

50-500 ladder w/ 10 seconds rest

50, 100, 150, 200, 300, 400, 500 (1700 total)

-or-

1700 swim

-or-

34 minute continuous swim

Main Set (Beginner)

6x50

6x100

12 minute continuous swim

Cool Down

50 easy