This is a workout I did a few weeks ago with my group on a Saturday morning. It was a 3 hour practice with a descending series of 300’s, 200’s and 100’s.
Workout
Warm-up (4 rounds):
3 x 100 Freestyle Swim @ 01:40
1 x 100 Freestyle Swim @ 01:35
1 x 100 Freestyle Swim @ 01:25
Set (4 rounds):
4 x 75 Choice Kick (Last 25 max) @ 01:40
3 x 50 I.M. Transition Drill @ 01:10
2 x 100 Medley Swim @ 02:00
6 x 25 I.M. order/round Swim (25 afap/ 25 DPS) @ 00:40
Main set:
3 x 300 Freestyle Swim Descend 1-3 @ 06:00
6 x 200 Freestyle Swim Descend 1-3 @ 03:30
9 x 100 Freestyle Swim Descend 1-3 @ 01:45
12 x 50 Freestyle Swim Paddles/snorkel @ 00:50
Workout Total: 8800
This free workout was provided by Scarborough Swim Club Head Coach Darren Ward.
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