A middle-distance workout at moderate to hard intensity.
Warm up:
*100 swim
*100 kick
*100 swim
Main Set:
*3x150 freestyle base +15"
*100 kick
*2x150 freestyle base +10"
Swim the 3x150 at a moderate pace. Remember to focus on keeping your body long in the water and maintaining good form. Use the 100 kick as a recovery before you begin the 2x150. The second pair of 150's are hard, swim them at your base pace or faster. You will only get base +10 seconds rest with these, but you only have two. Really focus on keeping the intensity level high, when you swim each one. This will help you to develop the feeling of swimming at your pace over a moderate distance.
Cool down:
*150 easy swim
Stretch your arm and shoulders.
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