Swim Workout #10 – Freestyle – 1 Mile for Time

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 4 x 75 Choice – 10 seconds rest
  • Kick/Drill/Swim
• 8 x 25 D 1-4, 5-8 Choice ( keep 4 25s the same stroke) – 10 seconds rest

=300 yds

Main Set

• • 1 x 1650 for time
    • Think of this in sets of 400s ( 1 = moderate, 2 = a little faster, 3 = turn up the power, 4 – hang on and finish strong)
    • No gear

= 1650 yds

Warm Down

100 Warm down

Total Yards = 3,050 yds

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