Swim Workout #7 – Distance Free – Where are my 500 swimmers?

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