Minnow workout: swimming rounds
1. Round 1: Warm-up
- 200 swim easy, 30 seconds rest
- 150 swim easy, 20 seconds rest
- 100 swim easy, 10 seconds rest
- 50 swim moderate, 30 seconds before starting Round
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2. Round 2: Pick up speed
- 200 swim moderate; 30 seconds rest
- 150 swim moderate; 20 seconds rest
- 100 swim hard, 10 seconds rest
- 50 swim easy; 30 seconds rest before starting Round 3
3. Round 3: Ready to go
- 200 swim moderate; 30 seconds rest
- 150 swim hard; 20 seconds rest
- 100 swim easy; 10 seconds rest
- 50 swim easy; 30 seconds rest before Round 4
4. Round 4: Quality
- 10 x 25, 10 seconds between 25's, odd laps easy, even laps hard
5. Round 5: Warm-down