Have you been wondering how your swimming has been doing these last few months. Why not time your self today on the 2 sets of 4 x 50s? See if you can improve some of your past workout times. If you have access to starting blocks and you feel comfortable using them, do it!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
Main Set
400 Choice / Free by 25
100 Kick
4 x 50 Fast (all out!!) Choice – with 45 Seconds Rest
200 Choice / Free by 25
100 Kick
4 x 50 Fast (all out!!) Choice – with 45 Seconds Rest – Look at your times and try to keep them as consistent as possible
15 Seconds Rest for all, but 50s
Tread Water – 15 Seconds Hands up with weight and 15 Seconds Hands Down for 5 minutes or more.
= 1200 yds + Treading Water Time
Warm Down
100 Easy
