Swim Workout #43 – Freestyle – Variable Speeds
Have a little fun today with varying your speeds. It is good to practice quick changes in speed so that you are ready to move in your next race ( swim meet or triathlon). It certainly comes in handy when you need to pass the person beside you.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
4 x 15 Kick
4 x 50 Drill
4 x 75 Kick / Drill / Swim
4 x 100 Breathe 3/5/3/7 by 25
=1000 yds
Main Set
4 Rounds. Rest 5 seconds between the 25/50/75. Rest 15 seconds after the 25/50/75.
(25 Moderate + 25 Fast
25 Moderate + 50 Fast
25 Moderate + 75 Fast)
16 x 25 Fast / Easy by 25
10 seconds rest
= 1300 yds
Warm Down
100 Easy