Workout Statistics:

  • Distance: 2,800 yards
  • Duration: 54 Minutes
  • Focus: Endurance

Warmup

  • 400 Free
  • 6 x 50 Kick
  • 4 x 50 IM

Drill Set: 3 Strokes + 12 Kicks

Main Set: Old School Monday

There’s nothing like a set of short rest 100s. It could be 5, 10, 15, or even 100. The goal is to test your aerobic threshold pace and drop down to an interval that really tests your endurance. If you’re unsure on interval training, here’s a great read that explains what interval training is.

  • 5 x 100 Free @ 1:20
  • 5 x 100 Free @ 1:15
  • 5 x 100 Free @ 1:10

Dynamic intervals in the app will allow each interval to adapt to the speed of your swimming. For example, this workout is designed for a swimmer who can do a 500 yard freestyle in 5:00. If you’re closer to 7:30 for your 500 yard freestyle, then your intervals on the 100s would be 1:45, 1:40, 1:35.

Be sure to download the MySwimPro app in the App Store for iPhone and Google Play Store for Android!

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