This freestyle endurance set is will help you finish your races strong. Adjust the intervals and split times to fit your needs accordingly.
Warm-Up
1 X 200 Freestyle EASY
4 X 100 Freestyle (Kick, Drill, Swim, Swim)
400 Total: 50 Kick, 50 Pull, 100 Kick, 75 Swim, 25 Swim (80% effort), 50 Kick, 50 Swim
4 X 50 Freestyle Descending 1-4
Main Set
4 X 200 Freestyle (80% effort on even 50’s) : around 10 seconds rest
6 X 100 Freestyle : 15 seconds rest
4 X 200 Freestyle (80% effort on even 50’s) : around 10 seconds rest
4 X 100 Freestyle (As fast as possible) : 15 seconds rest
4 X 150 Specialty Stroke : around 10 seconds rest
Odds: 50 Drill/100 Distance Per Stroke
Evens: 100 Drill/50 Distance Per Stroke
2 X 100 Freestyle Warm-Down
“If you fail to prepare, you’re prepared to fail.”
–Mark Spitz