Want to get some practice in for your next open water or distance swim? This is a great set to get ready for distance events. If you want to step it up further,, you can descend the 500 set to a race pace on the last 500.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill set
- 4 x 100 – 15 seconds rest
- Kick /Drill /Kick /Swim by 25
=400 yds
Main Set
- 3 x 500 – 30 seconds rest
- 1 = pull
- 2 = paddles
- 3 = swim
- 8 x 25 F/E by 25 swim – 10 seconds rest – make the easy 25 your rest
= 1800 yds
Warm Down
100 Warm down
Total Yards = 3,000 yds
