November 4, 2017 – Swim

November 4, 2017 – Swim

Warmup:

4 x 100 yds (swim, pull, kick, swim)

Skills and Drills:

4 x 100 yds (25 drill / 50 swim / 25 drill)

4-8 x 25 yds building speed from slow to fast per 25 yds

Main set: Descending yards

200 yds @ easy pace

2 x 100 yds @ moderate pace

100 fast

300 yds @ easy pace

200 yds @ moderate pace

100 yds @ moderate pace

100 yds fast

Advanced swimmers:

400 yds @ easy pace

300 yds @ moderate pace

200 yds @ moderate pace

100 yds Fast

Cool down:

200 choice stroke easy

Total yards: 2300-3400

Notes: give yourself between 15-30 seconds rest between each set. Easy pace is a pace you can hold for 1000 yds. Moderate pace is approximately 500 yds race pace. Fast means fast as you can swim for that distance.