Compact Combo — Every Base in Three Rounds — Free Swim Workout

Compact Combo — Every Base in Three Rounds. A 2900m mixed set — three combo rounds with a negative-split pull and mixed-stroke close. Focus: mixed. Pool: 25 m. Total: 2900 m. About 63 minutes. Blocks: 300m Mixed 300 m zone: GA1 Easy free + back, then 4×25 build.. 300m Drill 300 m zone: TU Catch-up + single-arm, fins on.. Rest 45 seconds. 3 rounds: 6 rounds: 50m Sprint/Easy 50 m zone: SA CSS-5 25 sprint, 25 easy.

Clean.. Rest 20 seconds. Between rounds only; none after the last. 50m @ CSS 50 m zone: WA CSS Threshold 50 to cap the round.. Rest 30 seconds. 100m Easy 100 m zone: GA1 Easy recovery between rounds.. Rest 30 seconds. Between rounds only; none after the last. 400m Pull Negative-Split 400 m zone: GA2 Buoy + paddles. Faster second 200.. Rest 30 seconds. 300m Mixed-Stroke 300 m zone: GA1 100 back, 100 breast, 100 free..

Rest 30 seconds. 250m Cooldown 250 m zone: ReKom Easy free, slow down.. 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.