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

Happy Friday Everyone!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

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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

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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

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Warm Down

100 Warm down

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Total Yards = 3,150 yds