Variety is the spice of life This workout is about working on strokes other than freestyle. You will use other muscles when swimming different strokes and give your freestyle a break. Concentrate on good efficient form when swimming. Variety #1 Warm-up: 10 minues straight swim Drill: 2 x 50 Free (drill or kick/swim) 2 x 50 Back (drill or kick/swim) 2 x 50 Breast (drill or kick/swim) 2 x 50 Fly (drill or kick/swim) If you don't swim fly, do another 2x50 free Main Set: Repeat the following 4-6 times 25 Fly (free if you don't swim fly) rest 20" 25 Back, rest 20 seconds 25 Breast, rest 20 seconds 25 Free, rest 20 seconds 100 IM (fly, back, breast, free) rest 60" Cool-down: 5 minutes of easy swimming Total 1,900-2,500 yards Variety #2 Warm-up: 10 minues straight swim Drill: 2 x 50 Free (drill or kick/swim) 2 x 50 Back (drill or kick/swim) 2 x 50 Breast (drill or kick/swim) 2 x 50 Fly (drill or kick/swim) If you don't swim fly, do another 2x50 free Main Set: 8-12 x 100s alternating free & IM's (fly, back breast, free) 20 seconds rest Cool-down: 5 minutes of easy swimming Total 1,900-2,500 yards Home About Dave Coaching Service Swim Workouts Links