Time: 1 Hour
Yardage: 3,200
Notes:
Middle distance freestyle main set with some fast stroke swimming thrown in.

300 Swim, 200 Pull, 100 Kick

———-

300 Swim @ 300 Pace
4 x 50 SPRINT Choice @ 60
300 Swim @ 300 Pace
3 x 50 SPRINT Choice @ 60
300 Swim @ 300 Pace
2 x 50 SPRINT Choice @ 60
300 Swim @ 300 Pace
50 SPRINT

100 EZ

———-

4 x 100 Pull – Descend @ 100 Pace
4 x 50 Kick – Descend @ 60 seconds

———-

200 Warm Down

Approximate Time: 1 Hour
Distance: 3,300
Notes:
Middle Distance workout.

Warm Up:
300 Swim, 200 Pull, 100 Kick

Main Set:

4x’s:
|200 Pace @ 200 Pace Interval
|100 Fast @ 100 Pace Interval
|100 Faster @ No Interval

100 EZ

—————

3′xs:
|200 Pull @ 200 Pace Interval
|4 x 25 Sprint Choice @ 30/40 seconds

—————-

100 Warm Down

Approximate Time: 1 Hour
Distance: 3,100
Notes:
Aerobic Distance Freestyle workout.

Warm Up:
300 Swim, 200 Pull, 100 Kick

Main Set:

400 @ 400 Pace Interval
2 x 200 @ 200 Pace Interval -5 second
400 @ 400 Pace Interval
4 x 100 @ 100 Pace Interval -5 seconds
-Take 1 Minute Extra Rest-
400 FAST

100 EZ

—————

300 Choice Kick

—————-

200 Warm Down

Approximate Time: 1 Hour
Distance: 3,100
Notes:
Aerobic Freestyle workout.  Sub Stroke for the 200’s if you don’t want to swim free

Warm Up:
300 Swim, 200 Pull, 100 Kick

Pre Set:
4 x 50 @ 60 – Descend

Main Set:

200 Fast @ 200 Pace +5
100 Long @ 100 Pace
200 Fast @ 200 Pace +5
2 x 100 Long @ 100 Pace
200 Fast @ 200 Pace +5
3 x 100 Long @ 100 Pace
200 Fast @ 200 Pace +5
4 x 100 Long @ 100 Pace

—————

100 EZ

—————

8 x 25 Kick @ no interval
SPRINT!!!

—————-

200 Warm Down

Approximate Time: 1 Hour
Distance: 3,100
Notes:
Aerobic Freestyle workout

Warm Up:
300 Swim, 200 Pull, 100 Kick

Main Set:

4x’s:
|200 @ 200 Pace Interval
|3 x 100 @ See Below
Round 1 & 3 @ 100 Pace
Round 2 & 4 @ 100 Pace -5 seconds

————–

100 EZ

————-

300 Kick – Choice

————–

100 Warm Down

Approximate Time: 1 Hour
Distance: 3,150
Notes:
Aerobic Freestyle/Stroke workout.

Warm Up:
300 Swim, 200 Pull, 100 Kick

Main Set:

2x’s:
|100 Pace @ 100 Pace
|200 Fast @ 200 Pace
|100 Pace @ 100 Pace

|100 Pace @ 100 Pace
|150 Fast @ 150 Pace
|100 Pace @ 100 Pace

|100 Pace @ 100 Pace
|100 Fast @ 100 Pace
|100 Pace @ 100 Pace

————–

100 EZ

————-

200 Kick – Choice

————–

100 Warm Down

Approximate Time: 1 Hour
Distance: 3,000
Notes:
Aerobic Freestyle workout.

Warm Up:
300 Swim, 200 Pull, 100 Kick

Main Set:
5x’s:
|200 @ See Below
|2 x 50 @ 50 Pace +5 seconds

Round 1 @ 200 Pace
Round 2 @ 200 Pace -5 seconds
Round 3 @ 200 Pace -10 seconds
Round 4 @ 200 Pace -15 seconds
Round 5 @ 200 Pace -20 seconds

100 EZ

————-

300 – 200 – 100 Pull
Descend to FAST
Rest 15/30 seconds after each

————–

200 Warm Down

Approximate Time: 1 Hour
Distance: 3,050
Notes:
Aerobic Freestyle workout.

Warm Up:
300 Swim, 200 Pull, 100 Kick
———————

Main Set
Broken Mile:
Take 10 seconds rest after each swim
11 Lengths – Long
10 Lengths – FAST
9 Lengths – Long
8 Lengths – FAST
7 Lengths – Long
6 Lengths – FAST
5 Lengths – Long
4 Lengths – FAST
3 Lengths – Long
2 Lengths – FAST
1 Length – Long

100 EZ

——-

Stroke Set:
10 x 50 @ 60
-25 Drill / 25 Build to Fast

——-

200 Warm Down

Approximate Time: 1 Hour
Distance: 2,800
Notes:
Aerobic Freestyle workout.

Warm Up:
300 Swim, 200 Pull, 100 Kick
———————

Main Set
4 x 200 @ 2:40/3:00/3:20/3:40/4:00
3 x 150 @ 2:00/2:15/2:30/2:45/3:00
2 x 100 @ 1:20/1:30/1:40/1:50/2:00
1 x 50 FAST

100 EZ

——-

Stroke Set:
10 x 50 @ 60
-25 Drill / 25 Build to Fast

——-

200 Warm Down

Approximate Time: 1 Hour
Distance: 3,300
Notes:
Aerobic Freestyle workout.

Warm Up:
300 Swim, 200 Pull, 100 Kick
———————

Main Set
4 x 100 80% @ 100 Pace Interval
3 x 200 85% @ 200 Pace Interval
2 x 300 90% @ 300 Pace Interval
1 x 400 100% @ 400 Pace Interval
*Take Extra Minute after each set*
—-
100 EZ
—-

Kick Set
400 Kick – Descend by 100’s

200 Warm Down

Want to print this workout?
Mouse over the “Share/Save” below and Click “PrintFriendly”