Swimming Workout: Quality not quantity

Steady pace throughout for the main set please. Work on being consistent. Warm down consists of high quality drill work with plenty of rest. Quality not quantity is key in a swim workout, so if you run out of time just do fewer 50s.

Warm up:
4 x 100 as 25 Kick, 25 Drill, 50 Free

 

Main Set:
4 x 200 30 secs rest. Steady pace throughout. Build #4 to fast effort.
2 x 300 breathe every 3-5 Strokes by 50

Swim down: 8 x 50 as 25 drill, 25 easy swim

Total: 2,200 meters

What drill did you choose?

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