by Sergio Borges

Coach Sergio is back after a trip home to Brazil and here’s a swim workout he created for a friend.

“A friend and former athlete Daniel Daniel Derkacs gave me the pleasure of visiting today and we went swim to remember old times. Daniel wanted a “workout” to burn calories (according to him) so I came up with a fun set :”

Warm up : 1,000 choice
Main set : 10 x 100 as 75 easy, 25 FAST (with paddles and buoys) w/ 10s rest
4 x 50 FAST w/ very small paddles and fins (watch HR goes up here!) w/ 20s rest
200 easy with buoys only
4 x 50 FAST w/ very small paddles and fins (watch HR goes up here!) w/ 20s rest
200 easy with buoys only
200 cooldown

Enjoy!