Distance-swimming to build your endurance. (this is by far one of my favorite sets.)
Warm up:
*100 swim
*100 kick
*100 pull
*100 swim
Main Set:
*2x150 freestyle base +25"
*2x150 freestyle base +15"
*2x150 freestyle base +20"
*2x150 freestyle base +10"
The main set is 1200 yards as 2x150 +25 seconds, 2x150 +15 seconds, 2x150 +20 seconds and 2x150 + 10 seconds. Swim each 150 at a solid pace, a few seconds slower than your base pace. As you progress through the set you will see that the interval changes. Some will allow more rest and others not so much. I want you to focus on holding a consistent pace throughout this set. Try to keep your fastest and slowest 150's in a range no larger than 5-8 seconds. The goal here is to develop our sense of pace and speed in the water.
Cool down:
*200 easy swim.
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Shopping:
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