![]() Take 10 seconds of rest in between each interval. Swim 1x50 yards of your stroke of choice (except freestyle).Take 15 seconds of rest in between each interval. Swim 2x50 yards of your stroke of choice (except freestyle).Take 20 seconds of rest in between each interval. Swim 3x50 yards of your stroke of choice (except freestyle).Swim a 100-yard freestyle at a moderate pace.Take 30 seconds of rest in between each interval. Swim 4x50 yards of your stroke of choice (except freestyle).Swim 100 yards at an easy pace with your stroke of choice with a pull buoy.Swim 100 yards at an easy pace with your stroke of choice with a kickboard.Swim 100 yards at an easy pace with your stroke of choice.Bonus? You can switch up the stroke of focus each time you do the workout to drill all the different options! Pick your favorite and hit the pool with Daly's stroke-focused sweat sesh. ![]() ![]()
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