Swim Workout #102 – Choice – 400 Choice

Challenge yourself with a picking a stroke and sticking to it. Don’t give in to freestyle, I’m watching!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds IM Order

25 Kick

50 Drill

75 Build

Straight through, resting 20 Seconds after each 150

=600 yds

Main Set

400 Choice, Challenge yourself with a full 400 stroke

4 x 75 Kicking with the same stroke as above – 15 Seconds Rest

8 x 50 Fast / Easy by 50 – Same Stroke – After fast, go straight into easy 50, rest enough until your ready to go again.

16 x 25 Variable Sprint Choice – 10 seconds rest

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards