Swimming Workout: DPS

Focus for today is some ‘distance per stroke’ and stroke count work, along with bilateral breathing. Being able to breathe to both sides in a race will serve you well. My philosophy in life is “Options are good”.

Warm up: 300 swim, breathe to your weaker side on every second length
4 x 50 25 kick on your side + 25 swim
4 x 100 25 count your strokes + 75 maintain stroke count. 15 secs rest. Reduce stroke count each 100.

Main Set:
3 x 200 aerobic pace, rest 15 secs
4 x 75  25 free + 25 backstroke + 25 free, rest 10 secs
4 x 50 reduce stroke count each 50, rest 10 secs (take the warm up set as your base and reduce)
3 x 100 aerobic pace, rest 10 secs
4 x 125 bilateral breathing, every 3 strokes, rest 10 secs
4 x 50 25 free + 25 backstroke, rest 10 secs

Swim down: 200 Distance Per Stroke, bilateral breathing or alternate breathing on your strong/weak sides each 25.

Total: 3,200 meters

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