Swim Workout #97 – Freestyle – Kick & Swim Posted on March 11, 2019March 10, 2019 by Coach Sarah Hope you had a nice relaxing weekend. Here is a fun workout to get your week started right! Warm Up 400 Swim / 200 Kick / 200 Pull= 800 yds Drill Set 6 x 50 Descend 1-3, 4-6 . 10 Seconds Rest=300 yds Main Set 4 Rounds, Odd Rounds = Kick, Even Rounds = Swim, 15 Seconds Rest 100 Swim4 x 50 FAST Flags4 x 25 FAST = 1600 yds Warm Down 100 Easy Total = 2,800 Yards PDF - Pool ReadyPrint - Pool ReadyShare this:Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Twitter (Opens in new window)Like this:Like Loading...