Good Morning. It’s Memorial Day Weekend. It is time for some backyard fun with family and friends. But first enjoy this swim workout!
Warm Up
800 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
2 Rounds. 1st is Freestyle and the 2nd is a stroke
2 x 75 count your strokes and by the last 25 be swimming with the least amount of stokes as you are comfortable with.
2 x 50 Try to do the last stroke count, but with a 200 pace
2 x 25 Try to maintain a sprint pace with as few strokes as possible
= 600 yds
Main Set
400 Free, maintain the best stroke count from the set above
4 x 50 Fast / Easy by 50
3 x 100 Stroke, maintain the best stroke count from the set above
4 x 50 Fast / Easy by 50 Kick
200 Free / Pull
4 x 50 Free, Breathing only 2-3 times the whole 50, fast pace
15 seconds rest
= 1500 yds
Warm Down
100 Easy
