Swim Workout #16 – Freestyle – Distance
Here is your Labor Day practice. You might have the day off from work, but don’t take a day off of swimming. You’ll regret it later! Get out there and swim early and then enjoy some time with family and friends!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
25, 50, 75, 100 Kick
100, 75, 50, 25 swim
– 10 seconds rest
=500 yds
Main Set
3 x 300 – pull – 15 seconds rest
3 x 200 – negative split – 15 seconds rest
2 x 100 – breathe ever 3/5 strokes by 25 – 15 seconds rest
= 1700 yds
Warm Down
100 Easy