Swim Workout #28 – Freestyle – 400s

This is a great workout to get a little practice in for your triathlon coming up…. Long and strong wins the race!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 75

#1 = Kick

#2 = Drill

#3 = Kick

#4 = Swim

15 Seconds Rest

=400 yds

Main Set

4 x 400

O = Fins

E = Paddles with Kick

30 Seconds Rest

12 x 25 (4 x (Descend 1-4) ) Feel free to do this Choice, but keep each a whole the same stroke)

15 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards



Swim Workout #18 – Choice – 4/2/1 Ladder Mix

Happy Friday Everyone!!
Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set
  • 2 x 50 Kick Choice
  • 2 x 75 Kick, drill, swim choice
  • 2 x 100 IM (1/2 kick, 1/2 swim each 25)

10 Seconds Rest between each

=450 yds

Main Set
  • 400 Free Pull
    • 4 x 100 IM
  • 200 Free Pull
    • 8 x 50 IM order – Fast Turns
  • 100 Choice Fast ( Check your time)

15 Seconds Rest Between Each

  • 8 x 25
    • O=Heads up freestyle
    • E=Breath 2 x or less

10 Seconds Rest Between Each

= 1700 yds

Warm Down

100 Warm down

Total Yards = 3,150 yds