Swim Workout #6 – Choice – Mix it up

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

  • 16 x 25 Choice (Concentrate on your Stroke)
    • 1-4 = Drill
    • 5-8 = Swim
    • 9-12 = VS
    • 13-16 = Fast

=400 yds

Main Set

  • 6 x 100 Free D1-3, 4-6
  • 4 x 50 Choice Build
  • 300 Pull
  • 4 x 50 Choice Fast/Easy by 25 with 10 pullouts at 25
  • 2 x 100 Fast
  • 4 x 50 Choice Kick – Fast Flags

= 1700 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds



Swim Workout #4 – Freestyle – 100s

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

  • 2 x 25 Kick
  • 2 x 50 Drill
  • 2 x 75 K/D/S
  • 2 x 100 Build

10-15 seconds rest

=500 yds

Main Set

  • 8 x 100 Free D 1-4, 5-8 (10 seconds rest)
  • 200 Swim (30 seconds rest)
  • 4 x 100 Pull (10 seconds rest)
  • 200 Swim

= 1600 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds