It’s race day. Race pace, that is. This workout is all about 200 race pace. Now, there is a lot of race pace in this set so pace yourself as you need.
Warm Up
4 X 150 Freestyle
2 X 200 Freestyle (50 Kick, 50 Drill, 100 Swim)
100 Backstroke EASY
4 X 50 Freestyle Descending 1-4
Main Set
Round 1
4 x 150 free (15 Seconds rest MAX) – 1 X 200 free Race Pace
3 x 150 free (15 Seconds rest MAX) – 1 X 200 free Race Pace
2 x 150 free (15 Seconds rest MAX) –1 X 200 free Race Pace
1 x 150 free (15 Seconds rest MAX) –1 X 200 free Race Pace
Round 2
4 x 75 Free (10 Seconds rest MAX) – 1 X 100 free Race Pace
3 x 75 Free (10 Seconds rest MAX) – 1 X 100 free Race Pace
2 x 75 Free (10 Seconds rest MAX) – 1 X 100 free Race Pace
1 x 75 Free (10 Seconds rest MAX) – 1 X 100 free Race Pace
Round 3
4 x 25 Free (7 Seconds rest MAX) – 1 X 50 free Race Pace
3 x 25 Free (7 Seconds rest MAX) – 1 X 50 free Race Pace
2 x 25 Free (7 Seconds rest MAX) – 1 X 50 free Race Pace
1 x 25 Free (7 Seconds rest MAX) – 1 X 50 free Race Pace
Warm-Down
2 X 150 Freestyle Warm-Down
1 X 200 Backstroke Warm-Down
“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter