Swim Workout #6 – Choice – Mix it up

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 16 x 25 Choice (Concentrate on your Stroke)
  • 1-4 = Drill
  • 5-8 = Swim
  • 9-12 = VS
  • 13-16 = Fast

=400 yds

Main Set

• 6 x 100 Free D1-3, 4-6
• 4 x 50 Choice Build
• 300 Pull
• 4 x 50 Choice Fast/Easy by 25 with 10 pullouts at 25
• 2 x 100 Fast
• 4 x 50 Choice Kick – Fast Flags

= 1700 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds

PDF - Pool ReadyPrint - Pool Ready