The total distance of this workout is 1,600 meters or yards.
We will start doing 20 arm circles with each arm.
Now we will do 2 x 100 easy freestyle.
Next 2 x 100 freestyle to prepare for the set
Then a kick sets, combine with some drills and easy free.
If you need some drills we recommend this freestyle drills video.
For the main set we will do the a Pyramid
Starting with 25 free then 50 and so on until you get to the 100 free, now you will go down to another 25 free, notice how the effort changes when going down on the pyramid.
When you finish the pyramid you will do 2 25s sprint. You can rest as much as you want.
Once you finish, do the warm down 3 x 100 easy. This is just to recover. So rest as much as you need.
See you in the next workout!