Swim: Friday (Volume)

#swim #55min #volume

Pool: 20m.

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Workout

Warmup:      400m front crawl easy

Main set:    3×400m front crawl
             30s rest between 400s
             Steady pace Z2, don't rush
             Count strokes each 200m
             Even splits throughout

Cooldown:    200m breaststroke easy
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Total:       1,800m

Key points

• No drills today — pure volume
• Focus on rhythm: find a pace and hold it
• Even splits across all 7×200m
• Count strokes each 200m (should be stable ±1)
• If pace drops on last 1-2 sets, you started too fast