Distance Freestyle Delight

Ryan Woodruff

ryan.d.woodruff@gmail.com

LCM

Warmup – 400 swim, 4 x150 d-s-b, 4 x 50 20m sprint/30 m easy all @:20 rest

2 x 800 @ 10:15/10:30 (1:16 and 1:19 base)

#1 negative split, #2 broken, fast with :30 rest at 400 mark

2 x 100 at Pmile+2 @ 1:30

2 x 600 @ 7:45/8:00 (1:17 and 1:20 base)

# 1 negative split, # 2 broken, fast with :20 rest at 300 mark

4 x 100 at Pmile+1 @ 1:30

2 x 400 @ 5:15/5:30 (1:18 and 1:22 base)

#1 negative split, # 2 broken, fast with :10 rest at 200 mark

6 x 100 at Pmile @ 1:30

2 x 200 @ 2:45/3:00 (1:22 and 1:30 base)

#1 negative split, # 2 fast with no rest

8 x 100 at Pmile -2 @ 1:30

(Pmile=”at mile pace”)

6 x 150 free with snorkels @ 2:40 50 fists drill/50 swim/50 catchup

5 x 300 @ :20 rest Fastest Possible Average.

This is a broken 1500 with 1:20 total rest.

400 easy swim

2 thoughts on “Distance Freestyle Delight”

Can you please explain what you mean by Pmile? Thanks!

Pmile means “at mile pace.” I have added it to the post. Thank you for the question!

2 thoughts on “Distance Freestyle Delight”