Thanks to TriCoach Chip, at T3 Training Systems,  for this awesome Benchmark swim workout. It is a great way to see gains in swim endurance and speed, as well as get estimates for race times. FYI-there are 1760 yards in a mile and 1609.34 meters in a mile. To swim a mile in a 25 yrd pool you will need to swim 71 laps. In a 25 meter pool you need to complete 66 laps. The following workout is for a 25 meter pool. If you are swimming in a yard pool repeat the 5 laps twice.

After a good warm up complete the following for time:

11 lengths (each length is 25 yrds) then rest 10 seconds

10 lenghts, rest 10 seconds

9 lengths, rest 10 seconds

8 lengths, rest 10 seconds

7 lengths, rest 10 seconds

6 lengths, rest 10 seconds

5 lengths, rest 10 seconds

4 lengths, rest 10 seconds

3 lengths, rest 10 seconds

2 lengths, rest 10 seconds

1 length-get finish time and subtract 1:40 from time-that is your estimated mile time.

Cool Down

200 Easy Free

100 Back Stroke

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