WARMUP: 800
400 on your own, then…
Four rounds:
1 X 75 freestyle By 25, breathe Right, breathe Left, breathe on both sides
1 X 25 1Left / 1 Right / 1 whole-stroke butterfly
MAIN SET: 2100
1 X 400 freestyle pull
By 100, your breathing pattern is:
1st100: breathe every 2…every 4
2nd100: breathe every 2…every 3
3rd100: breathe every 2 or every 3
4th100: alternate 1 length breathe Right…1 length breathe Left
8 X 25 freestyle on :35
Swim at relaxed pace, with relaxed jaw and relaxed breathing.
Breathe only when you need to breathe.
1 X 400 freestyle swim or pull
Odd lengths: Breathe as much as you want
Even lengths: Breathe every 5 or every 3
Slow down if necessary to make the breath-control goal!
8 X 25 with 3 to 4 “bobs” recovery after each 25
Odds: Easy backstroke
Evens: Easy freestyle with relaxed breathing; try taking just 2 or 3 breaths
1 X 300 freestyle pull
Breathe every 3, except that every 4thlength is up-tempo and you can breathe as much as you want.
8 X 25 with fins on :35
Odds: Dolphin kick on your back
Evens: Body-dolphin breaststroke, breathing every 4, 3, 2, 1 by 25
4 X 100 freestyle pull or swim
On each 100, breathe every 5 (1stlength), every 4 (2ndlength), every 3 (3rdlength), every 2 (final length)
WARMDOWN: 200
8 X 25 on easy sendoff
Odds: Breaststroke; focus on max distance per stroke and complete exhale
Evens: Freestyle; breathe only to your less comfortable side
Get the latest from GoSwim!