Swim Workout #130 – Freestyle – Mid-distance Fins

Swim Workouts & Online Swim Coaching

Here is your Memorial Day Workout! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 100

1-3 = Drill

4-6 = Kick

10 Seconds Rest

=600 yds

Main Set

3 x 400  Fins

 

#1 = Build

#2 = Paddles

#3 = Race Pace

 

4  x 100 Kick with Fins, Fast/ Easy by 25

 

15 seconds rest

 

= 1600 yds

Warm Down

100 Easy

Total = 3,100 yds

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