Swim Workout #121 – Freestyle – 500s

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

        <h2>Main Set</h2>       
    <p>500 Build up

500 Negative Split

500 Strong Race Pace

30 Seconds Rest, Fins if you wish

=1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 3,100 Yards</h2>