Swim Workout # 4

A Workout

Warm Up
•100 Kick
•100 Pull
•200 Free

Main Set
•4 x 50 build-rest 15 sec btwn 50’s
•200 race pace
•300 race pace
•4 x 50 build (last 25 above race pace)- rest 15 sec btwn 50’s
•400 free-last 100 at race pace

Cooldown
•100 free

total: 1800

B Workout

Warm Up
•300 Free
•200 pull

Main Set
•5 x 100 build (easy, race, race, above race)
•200 pull
•3 x (150, 100, 50)
o1st round rest (:15, :10, :05)
o2nd round rest (:20, :15, :10)
o3rd round rest (:25, :20, :15)
•500 freestyle, build last 200, last 50 at or above race pace
•8 x 25 above race pace, rest :10

Cooldown
•300 free

total (3100)