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 Free
100 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
