Print this 3200-meter set and head to the pool.
WARM UP: 300 Choice
4x100: 50 Fists / 25 Scull / 25 Count strokes, take 1 stroke off each time through, 15-second rest
4x75: 25 Count strokes, take 1 stroke off each time through/50 Build, 10-second rest
4x25: Easy, focus on excellent technique, 5-second rest
9x50: Descend 1-3, 4-6, 7-9 @ Cruise +5 seconds
3x300: Descend 1-3 in the last 100 of each swim @ Cruise +15 seconds
- 1,2 -- All FAST @ cruise -5 seconds
- 3 -- All Easy @ cruise +15 seconds
- 4-6 -- Repeat 1-3
- 7-9 -- Repeat 1-3
6x50: 12.5 yards or meters easy / 15 seconds vertical kick / 25 yards fast / 12.5 yards easy (pick your own rest)
Cruise: An interval you can comfortably swim 100 meters freestyle with about 10-15 seconds rest between 100s. Example: 5x100 on 1:45, coming in around 1:35 on each 100.
Descend: Get faster throughout the set. Example, 4x100 Descend 1-4. #1 would be relatively easy, #4 is HARD.
Scull: Kicking on your stomach, put your hands out in front of you with palms facing the bottom of the pool. Press your palms outward with the little finger toward the surface, then rotate your hand and press inward with the thumb up. Feel the water pressure in both directions and do a figure eight with your hands at approximately the same depth throughout. Feel your body slightly lift as you move your hands in and out, keep your kick going.