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