Swimming Workout: Distance freestyle

Today we’ve got a block of aerobic freestyle. 2,100 total for the main set broken into blocks of different 300’s.

 

Warm up: 200 swim, 100 kick, 100 pull

 

 

Main Set:

6 x 50 pull, 10 secs rest, fast tempo

3 x 100 swim, 15 secs rest, moderate effort

2 x 150 pull, 15 secs rest, DPS

1 x 300 swim, 30 secs rest, negative split

2 x 150 pull, 15 secs rest, DPS

3 x 100 swim, 15 secs rest, moderate effort

6 x 50 pull, 10 secs rest, fast tempo
100 easy swim

16 x 25 swim, 15 secs rest, 25 easy, 25 fast!


Swim down: 200 easy swim

Total: 3,100 meters

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