Swim Workout #142 – Freestyle – Broken 500s Posted on June 24, 2019June 22, 2019 by Coach Sarah Break up your 500s today with this fun mid-distance set. Warm Up 800 Swim / 200 Kick / 200 Pull= 800 yds Drill Set 300 (50 Free / 50 Choice Drill x 3)4 x 50 Descend 1-4 Free100 Count your strokes and check that you aren’t taking too many. Lower each 25 by 1 stroke 15 seconds rest= 700 yds Main Set 3 x 500 ( broken) – (feel free to also just swim these straight through if you want to practice longer distances) #1 = 5 x 100 – Descend 1-5#2 = 2 x 250 – Negative Split each 250#3 = 100, 150, 250 – all faster speeds as you go while hanging on for a long period of time. 15 seconds rest= 1500 yds Warm Down 100 Easy Total = 3,100 yds PDF - Pool ReadyPrint - Pool ReadyShare this:Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Twitter (Opens in new window)Like this:Like Loading...