A Bit of Everything

A 3200m mixed set — sprint/easy and threshold 50s in rounds, then a negative-split pull and…2900m, about 52 minutes. Free swim workout with Garmin export.

A Bit of Everything — Combo Rounds. A 3200m mixed set — sprint/easy and threshold 50s in rounds, then a negative-split pull and mixed-stroke finish. Focus: mixed. Pool: 25 m. Total: 2900 m. About 52 minutes. Blocks: 300m Mixed 300 m zone: GA1. 300m Drill 300 m zone: TU. Rest 45 s. 3 rounds of: 6 rounds of: 50m Sprint/Easy 50 m zone: SA. 50m @ CSS 50 m zone: GA2.

Rest 30 s. 100m Easy 100 m zone: GA1. 400m Pull Negative-Split 400 m zone: GA2. Rest 30 s. 300m Mixed-Stroke 300 m zone: GA1. Rest 30 s. 250m Cooldown 250 m zone: ReKom. Open this workout in the free builder to customize reps, rest, zones, and export to PDF or Garmin. See every zone with the Swim Interval Calculator. Check pace and splits with the Swim Pace Calculator.