Aerobic Base Freestyle Workout #2

Today’s workout is nothing fancy.  It gets right to the point.

The challenge is maintaining stroke technique while increasing the intensity and duration of the main set.  I’ve got about 15 minutes worth of hard work that will demand a certain amount of effort.  Everything else is putting in the time and yardage necessary at this stage of training.

This is a building/conditioning workout that delivers.

Adjust interval time as necessary.

Focus:  Building the Aerobic Base #2

Total time: 60 minutes


  • 500 Swim – Choice

Pre-Main Set:

  • 1 x 200 Butterfly Kick on back in a streamline, every 4th lap FAST
  • 4 x 200 Drill/Swim by 50- Rest: 20 sec.

Drills:  6-kick switch and 6-kick w/hesitation  

Main Set

  • 5 x 200 Freestyle on 3:00 (Holding a 1:30 per 100 base)
  • 2 x 400 Every 4th lap increase speed and maintain form- Rest: 20 sec

Warm-down: 200 Easy

Total Yards: 3400 meters/yards

Keep on Swimming,

Coach Meg

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