Let’s work on speed today! The main set focuses on maintaining a speed for 3 x 100s and gradually increasing your effort as you progress. The last set of three should be the toughest of all! Think of the last three as your last 100 in your 200 free. We do these to help work on the back half of our mid-distance events!
Warm Up
400 Swim / 200 Kick / 200 Pull
=800 yds
Drill Set
3 x
- 100 swim
- 50 kick
- 100 IM drill
- 50 Kick
- 100 breath every 3/5/3/7 by 25
Rest 10 seconds between each
= 1,200
Main Set
3 x 100 Free ( 10 seconds rest) Good Pace
3 x 100 Free (15 seconds rest) Faster
3 x 100 Free (20 seconds rest) Faster
=900
Warm Down
100 Warm down
Total Yards = 3,000 yds
