June 2nd Swim Workout — Happy Pride Month!! 🏳️🌈✨
Warmup 10 min | Clock 8:10
Let’s loosen up those shoulders and get ready to shine, darlings!
Hard
- 100 Free
- 100 Back
- 100 Breast
- Total: 300
Harder
- 100 Free
- 100 Back
- 100 Breast
- Total: 400
Hardest
- 100 Free
- 100 Back
- 100 Breast
- 200 Free
- Total: 500
Main Set 1: The Freestyle Runway 17 min | Clock 8:29
Work that lane! Keep your intervals tight and your technique fierce.
Hard
- 11 Freestyle repeats (intervals 0:50 to 2:20)
- Total: 650
Harder
- 13 Freestyle repeats (intervals 0:25 to 2:20)
- Total: 800
Hardest
- 13 Freestyle repeats (intervals 0:25 to 2:20)
- Total: 1050
Main Set 2: Choice & Pyramid Realness 18 min | Clock 8:48
Time to show your true colors! Mix it up with your favorite choice strokes and climb that pyramid.
Hard
- 11 Mix repeats + 0:30 Rest
- Total: 650
Harder
- 11 Mix repeats + 0:30 Rest
- Total: 750
Hardest
- 11 Mix repeats + 0:30 Rest
- Total: 900
Cooldown 7 min | Clock 8:55
Flawless finish! Flush out that lactic acid and celebrate your greatness.
Hard
- 200 Choice
Harder
- 250 Choice
Hardest
- 250 Choice
🌈 Grand Totals: Hard: 1800 yards | Harder: 2200 yards | Hardest: 2700 yards 🌈