WARM UP (1300yds / time: 27min)

  • 4 X 100 on 1:45
  • 10 X 50 swim golf on 1:00
  • 4 X 100 kick on 2:30

MAIN SET (1200yds / time: 22min)

Sprint Set

  • 8 X 75 choice on 1:30
    odds: fast / evens: easy

Pull Set

  • 1 X 300 on 5:00
  • 1 X 200 on 3:20
  • 1 X 100 on 1:40

Bonus Set (700 yds / time: 16min)

  • 4 x 100 IM on 1:55 – fast in and out of turns
  • 4 x 75 choice kick on 2:00 – 50 fast / 25 moderate

Cool Down (200 EZ)

Total yds: 2700yds OR 3400yds

1 Comment

  1. Swim Golf is a set where you add your time with the number of strokes you took per 50. For example, if it took you 40s to compete the 50 and 42 strokes, your swim golf score would be 40 + 42 = 82. Your goal is to decrease that score each 50. How? Take longer strokes, increase your kick rate, increase your streamline off the walls, and/or put more power into your catch. See how low you can go!

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