Workout Wednesday: Swimming to be Solid Gold

1×400 free/stroke drill by 50’s

2×200 IM- 1 drill, 1 swim

 

4x100kick :10 seconds rest

4x100pull :15 seconds rest

 

4×250 dec 1-4 :20 seconds rest, dec to 400 pace

4×150 dec 1-4 :15 seconds rest, dec to 200 pace

4×50 dec 1-4   :10
seconds rest, dec to race pace

1×200 DPS, catch up drill (count strokes by 50’s and try to drop down, by each 50)

 

16×25 :10 seconds rest, every 4th underwater kick

1×200 cool down

 

Total=3,200 yards

RELATED STORIES
Neptune Makes Swimming Laps Better
Neptune Makes Swimming Laps Better

1x400 free/stroke drill by ...

Read Now
Vote for Anthony Ervin!
Vote for Anthony Ervin!

1x400 free/stroke drill by ...

Read Now
JAMIE PATRICK: OPEN WATER SWIMMING WORLD RECORD PERFORMANCE
JAMIE PATRICK: OPEN WATER SWIMMING WORLD RECORD PERFORMANCE

1x400 free/stroke drill by ...

Read Now
The Best Gear for the Year
The Best Gear for the Year

1x400 free/stroke drill by ...

Read Now
Shape Magazine, Singapore: FINIS Swimsense
Shape Magazine, Singapore: FINIS Swimsense

Shape Magazine

Read Now
Vanderpool-Wallace Nominated for Commonwealth Games Roster
Vanderpool-Wallace Nominated for Commonwealth Games Roster

1x400 free/stroke drill by ...

Read Now
COMMENTS