Swim Workout #109 – Freestyle – Mix Up Posted on April 8, 2019April 5, 2019 by Coach Sarah Enjoy the water today! Warm Up 400 Swim / 200 Kick / 200 Pull= 800 yds Drill Set 50 .Kick100 Drill 150 Kick200 Swim15 Seconds Rest =500 yds Main Set 4 x 150 Pull, 15 Seconds Rest3 x 100 Swim Breathing 3/5 by 25, 10 Seconds Rest2 x 75 Build, 10 Seconds Rest1 x 50 FAST for time. Use starting blocks if you are able. 12 x 25 F/E by 25 swim – 10 seconds rest – make the easy 25 your rest2 x 100 Kick = 1600 yds Warm Down 100 Easy Total = 3,000 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...