Swim Workout #106 – Freestyle – Negative Splits

Let’s work on making our mid-distance events stronger today. Start off at a good pace in the first half and then really work the last half of your 100, 200, or 400. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

100 Swim
200 Build up each 100
300 Build up each 100, Pull

15 Seconds Rest

=600 yds

Main Set

400 Fins, Build

2 x 200 Fins, Negative Split

400 Pull, Build

4 x 100 Pull, Negative Split

15-20 Seconds Rest

= 1600 yds

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


Swim Workout #61 – Freestyle – 200 Pace

Work hard on those 200 pace swims!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

 
4 x 50  Kick
4 x 50 Drill

4 x 50  Swim

10-15 Seconds Rest

=600 yds

Main Set

 
200 Free Negative Split

200 Free Race Pace

50 easy

4 x 50  – 200 Race Pace

Do everything above again… Try to go faster!

15 Seconds Rest

8 x 25  FAST /EASY by 25 – 10 Seconds Rest

= 1500 yds

 
 

 

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #46 – Freestyle – Mid Distance Day

Enjoy this mid distance workout today. Make sure you bring your swim paddles, fins, and pull buoy.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x ( 75 Build up + 25 Fast)

5 Seconds rest after the 75 and 15 after the 25

=400 yds

Main Set

2 x 300 Fins

3 x 200 Paddles with kicking

2 x 150 Pull

1 x 100 Fast

15 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards