Thursday - September 9th Workout

Here is a freestyle workout to ease into the new season! A little bit of focus on Freestyle kick and incorporating the kick into a freestyle swim with a basic drill. The main set is a simple 50s freestyle set with intervals to begin getting use to reading the clock and adjusting body to descending rest periods between swims. Let me know how it goes!

Option #1 - 2000 yards

Warmup

200 Free

100 Flutter Kick

100 Free (Distance per stroke - - strong steady kick)

4x25 (1EZ-->4Strong)

Prep Set

4x25 Kick (Get faster each one)

4x50 Drill (10k per stroke)

2x100 Swim (Focus on longggg smooth strokes and good technique)

Main Set

4x50 Freestyle on :20Rest

3x50 Freestyle on :15Rest

3x50 Freestyle on :10Rest

1x200 Moderate-to-strong effort (75%)

Warmdown

300 MIX CHOICE EASY

Option #2 - 1200 yards

Warmup

100 Easy Freestyle

100 Easy Freestyle Kick

Prep Set

4x25 Freestyle Kick (Getting stronger on each 25)

4x25 Freestyle Drill (10 Kicks per every stroke)

1x100 Freestyle Swim (Focusing on LONG strokes and taking a few as strokes possible)

Main Set

5x50 Freestyle on :30R

4x50 Freestyle on :25R

3x50 Freestyle on :20R

Warmdown

100 Eazy