Workout Wednesday: The Distance Challenge

This week’s workout focuses on pacing and swimming at different speeds. It is a little longer workout then last week but put your mind to it and you will get it done in a breeze.

 

Warm-Up

600- kick, drill, swim by 50’s

4×100- IM/drill  :15 sec rest

 

Main Set:

1×100 smooth- :10 sec rest

1×200 build- :15 sec rest

1×300 negative split- :15 sec rest

1×400 dec by 100’s- :25 sec rest

1×500 steady/strong

 

 (2min break)

 

1×500 smooth- :10 sec rest

1×400 build- :15 sec rest

1×300 neg split- :15 sec rest

1×200 dec by 50’s- :25 sec rest

1×100 FAST

8×50 fingertip drag/swim easy by 25’s- touch and go use as warm down

 

Total Yardage: 4,400

 

Good luck & have a great workout!

Brooke

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