A Freestyle Workout Before The Holiday

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?

This is a photograph of the Chicago River dyed...

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  Aerobic training has developed a bad reputation for being slow and outdated.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

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