Wednesday Warrior Workout

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

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