A Freestyle Workout Before The Holiday

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Published on: March 16, 2012

A freestyle workout is the perfect way to start the weekend. HAPPY FRIDAY! 

In case you were unaware, tomorrow is a sacred national holiday….

St. Patrick’s Day

Anyone feel like going for a swim?

300px Chicago River dyed green%2C buildings more prominent A Freestyle Workout Before The Holiday
Image via Wikipedia

So, lets get to the point.  Aerobic training has developed a bad reputation for being slow and outdated.  Make no mistake, an aerobic workout can range from the super easy too the extremely intense.  Developing a home base for maintaining fitness and aerobic work (i.e. muscles working in an oxygen rich environment) allows the body to recover from a period of intense training (or intense celebration) without taking time off.

I offer you a straight forward workout.  Nothing fancy.  Adjust the number of repeats and intervals as needed.

The Goal: Getting the aerobic work done and feeling good in the water.


  • 1 x 400 Freestyle – Long and relaxed
  • 1 x 300 IM – Kick/Drill/Swim by 25 (for each stroke)
  • 1 x 200 Butterfly kick on back in a streamline
  • 1 x 100 Alternate 25 build/ 25 easy

Main Set:

  • 5 x 100 Freestyle on 1:30*
    • 10 x 50 Build - major stroke other then free – Rest = :20 sec
  • 5 x 200 Freestyle on 3:00*
    • 10 x 50 Drill/Sprint by 25 – major stroke other then free – Rest = :20 sec
  • 5 x 100 Freestyle on 1:30*

*Choose a base pace that is challenging but allows 15-20 seconds rest.  The 200′s are on the same base pace as the 100′s.  The challenge is to hold that pace over a longer distance.  


3 x 100 Alternate easy backstroke/easy freestyle – Rest = :10 sec

 Total: 4300 yards/meters

Keep on Swimming,

Coach Meg

 A Freestyle Workout Before The Holiday

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Coach Meg Murphy

Coach Meg Murphy

Physics. Physical Conditioning. Psychological Fitness. Fun.

Learning to love and respect the water is an invaluable gift.  

Learning to care for one's physical health and well-being is the gift of a lifetime.  

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