Another great mid-distance workout, courtesy of Dan A.
| 5 & 6 | 3 & 4 | 2 | 1 | |
| WARM-UP | ||||
| choice swim | 300 | 200 | 200 | 150 |
| choice kick | 4 X 100 | 4 X 100 | 3 X 100 | 2 X 100 |
| PULL | 300 | 300 | 200 | 100 |
| MAIN SET | ||||
| Freestyle | 500 | 400 | 300 | 200 |
| 25 easy | 25 easy | 25 easy | 25 easy | |
| 25 fast | 25 fast | 25 fast | 25 fast | |
| 50 easy | 50 easy | 50 easy | 50 easy | |
| 50 fast | 50 fast | 50 fast | 50 fast | |
| 75 easy | 75 easy | 75 easy | 25 easy | |
| 75 fast | 75 fast | 75 fast | 25 fast | |
| 100 easy | 100 easy | |||
| 100 fast | ||||
| Freestyle | 250 | 200 | 150 | 100 |
| Breathe 3/5/7/5/3 by 50 | Breathe 3/5/3/5 by 50 | Breathe 3/5/3 by 50 | Breathe 3/5/3/5 by 25 | |
| Freestyle | 500 | 400 | 300 | 200 |
| 25 easy | 25 easy | 25 easy | 25 easy | |
| 25 fast | 25 fast | 25 fast | 25 fast | |
| 50 easy | 50 easy | 50 easy | 50 easy | |
| 50 fast | 50 fast | 50 fast | 50 fast | |
| 75 easy | 75 easy | 75 easy | 25 easy | |
| 75 fast | 75 fast | 75 fast | 25 fast | |
| 100 easy | 100 easy | |||
| 100 fast | ||||
| Freestyle | 250 | 200 | 150 | 100 |
| Breathe 3/5/7/5/3 by 50 | Breathe 3/5/3/5 by 50 | Breathe 3/5/3 by 50 | Breathe 3/5/3/5 by 25 | |
| Non-free | 4 X 75 | 4 X 50 | 4 X 50 | 4 X 25 |
Category: Practices