Swim Workout #121 – Freestyle – 500s

Posted on by Coach Sarah

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

 

2 ( 25 + 25

2 (50 +50)

2 (100 + 100)

 

15 seconds rest

(Kick + Drill )

=700 yds

 

 

 

Main Set

500 Build up

500 Negative Split

500 Strong Race Pace

30 Seconds Rest, Fins if you wish

=1500 yds

Warm Down

100 Easy 

Total = 3,100 Yards

image_pdfPDF - Pool Readyimage_printPrint - Pool Ready

What do you think?