Swim Workout #136 – Freestyle – 1 2 3

Good Morning! My team has some open water distance events coming up so you’ll be seeing some longer mid distance sets in the mix for a few weeks. Keep your 100, 200, & 300s long and strong by using long stretched, but powerful strokes. Remember to reach ahead so much so that your body rotates along its vertical axis, allowing you to be on your side with each pull. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75 Freestyle

O = Kick

E = Drill

10 Seconds Rest

= 450  yds

Main Set

1 x 100 Pull, Long and strong

4 x 25 Descend  1-4

2 x 200 Pull, Long and strong

8 x 25 – Variable sprint

3 x 300 Pull, Long and strong

15 seconds rest at 100, 200, 300 and 10 seconds at the 25s

= 1700 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,050 yds</h2>