Swim Workout #4 – Freestyle – 100s

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 2 x 25 Kick
• 2 x 50 Drill
• 2 x 75 K/D/S
• 2 x 100 Build

10-15 seconds rest

=500 yds

Main Set

• 8 x 100 Free D 1-4, 5-8 (10 seconds rest)
• 200 Swim (30 seconds rest)
• 4 x 100 Pull (10 seconds rest)
• 200 Swim

= 1600 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds