Swim Workout #142 – Freestyle – Broken 500s

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

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