Swim Workout #111 – Choice – Freestyle Stroke Day

Once again we are focusing on one stroke, Freestyle. So grab YouTube, a video camera, a fiend and head to the pool. focus on long strokes, kicking from your hips, breathing every 3 strokes, and high elbows to name a few. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 Freestyle  – 15 seconds rest

1-4 Kick

5-8 Drill

9-12 Perfect Swim

=300 yds

        <h2>Main Set</h2>       
    <p>3 x (300 Pull + 150 Build + 50 FAST for time) – 30 seconds rest after each round, 15 seconds rest after 300/150.

= 1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,700 Yards</h2>