Pace Setter
Warmup (500)
- 250 Freestyle, 250 Choice
Main Set: (2000)
- 8 x 50: Slow/medium pace (1-minute interval)
- 8 x 50: Medium/fast (1-minute interval)
- 4 x 100: Freestyle (descending)
- 4 x 100: 75 fast, rest 10 seconds, then 25 sprint
- 8 x 50: 25 medium, rest 10 seconds, 25 sprint (1:10 interval)
Cool Down:
- 200 Freestyle
Total Yards: 2700
Break It Up
Warmup (1,000)
- 5 x 200 (50 drill, 100 swim, 50 drill)
Main Set (1600)
- 3 x 400
- First 400: 100 build, 200 fast, 100 medium
- Second 400: 100 slow, 50 fast, 50 slow, 50 fast, 100 slow
- Third 400: 200 build, 100 fast, 100 slow
- 2 x 200
- First 200: Pull (100 stroke, 100 freestyle)
- Second 200: Kick (100 stroke, 100 freestyle)
Cool Down (400)
- 400 Freestyle
Total Yards: 3,000
More: 2 IM Workouts for Your Open Water Swim
The Casserole
Warm-Up (800)
- 300 swim
- 200 kick
- 100 IM
- 200 drill (sidekicks, fingertip drags, fewest strokes, regular swim by 50s)
Main Set (1,000)
- 400 swim with every fourth length fast, 30-second rest
- 300 swim with every third length fast, 30-second rest
- 200 swim with every second length fast, 30-second rest
- 100 swim fast
Set 2 (700)
- Set of 8 x 50 kick
- 200 pull
Cool down (100)
- Easy 100
Total Yards: 2,600
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About the Author
Margaret Cyphers
Margaret Cyphers was a Division-I swimmer for the University of Minnesota, and an assistant high school swim coach. After leaving college swimming due to injuries, and taking a break from the pool, she again found her love for the sport on a casual level. She now swims twice a week, for the general fitness and pure enjoyment.
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