Swim Workout #1 – Free – Improve your speed

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

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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

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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

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Warm Down

100 Warm down

Total Yards = 3,000 yds