Swim Workout #147 – Choice – x 3

Good Morning to You! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds

100 Drill + 50 Kick + 25 Swim

Take 5 seconds rest within the round and 15 after each round

= 700 yds

Main Set

1 Round, 2 if you have extra time

1 x 300  negative split

3 x 150, 500 pace

3 x 100, 200 pace

6 x 25, sprint pace

15-30 seconds rest

5 Minute Treading water – taking 15 seconds on and off of holding hands out of water. 

= 1200 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,800 yds</h2>