Workout Wednesday – Mix it up!

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Published on: August 29, 2012

Today's swimming workout spends a good amount of time on drill work and breath control while also throwing in a little fast IM and some sprint freestyle.  Have Fun!

Warm-up:

1 x 500 Free

2 x 200 IM Drill/Swim by 25 - Rest 15 - 20 seconds

10 x 50 Free - WORK TURNS - on 1:00

Drill / Pre-Main Set:

4 x 75 Back - Choice Drill - 1:30

4 x 75 Breast - Choice Drill - 1:30

4 x 50 Free Build on :50

Main #1:

1 x 300 Freestyle - Breath every 5 and 7 by 50 - Rest :15

2 x 300 IM  - Kick/Swim/Kick by 25 - Rest :15

6 x 50 Free - on 1:00 - Work Streamline underwater!

25 AS FAST AS POSSIBLE / 25 Easy

Main #2

1 x 400 Free - Breath every 7 and 9 by 50 - Rest:15

3 x 200 IM on 3:10 -- #1, 3 - Swim FAST, #2 Kick Fast

8 x 50 - 25 AS FAST AS POSSIBLE / 25 Easy

Warm-Down:

1 x 300 Easy

Total: 5100

 

Keep on Swimming

Coach Meg

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