Barnacle

Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table. 

100 yards freestyle warmup
(rest between laps if needed)

4 x 50 yards freestyle resting :30 between each lap
(try to keep the timing the same for each lap)

4 x 25 yards freestyle changing breathing pattern
(breath every 4th stroke on the first two, then every 2nd stroke on the last 2)

2 x 50 yards your choice of strokes resting :30 between each lap
(try to hit the same time for each lap)

100 yards freestyle warmdown
(swim slowly and relax)

Total: 600

Notes:In this workout concentrate on your breathing. The swimming drills will help you experiment with different breathing patterns. If you are comfortable with the drills, increase the 4 x 25 set changing breathing to 4 x 50. This will increase the total yardage of the workout by 100 yards. It will also have you swimming longer distances while you practice breathing.

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