Are you the swimmer that always trains for the same stroke…? Get outside your comfort zone and try the other 3 strokes. Give the fast portions your all and savor the rest.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yards
Drill Set
12 x 25 ( 3 rounds of 4 x 25s ( 1=kick, 2=drill, 3=1/2 fast, 4=all fast)) Choice per round. Might be nice to do one set each stroke. 10 seconds rest.
100 free
= 400 yards
Main Set
3 rounds of ( *change the stroke each round) – 15 seconds rest
- 100 IM
- 50 fly* fast
- 50 free easy
- 4 x 25 fly*
- 100 free moderate
=1200 yard
5 x 100 kick with board your choice – 15 seconds rest
- fast easy by 25
- Use fins if you want to change it up
=500 yards
Warm Down
100 warm down
=3,000 yards
