NATIONAL EVENTS

This workout is kind of like going to a swim meet and doing all the events! Since you know the order of events, pick a few of them as your "focus" sets and work them hard. Time yourself on your fast sets as well. For the remainder of the sets, just swim through them concentrating on technique. Since there are a lot of swims of different strokes, here is your chance to try a little of everything. Don't worry about breaking stroke or changing stroke, and feel free to substitute a stroke you can't do for one you can. Do as much as you can in the amount of time you plan on swimming. This is definitely a CHALLENGE WORKOUT! Have fun =)

NATIONAL EVENTS (with a twist!) / rest up to a minute in between each swim

-1650 FREE or CHOICE (do the first 500 EASY to warm-up, then BUILD-UP to a MODERATE-FAST PACE)...if long distance swimming isn't your thing, cut this swim in half and move on to the next event.

-200 swim-backstroke / MODERATE-SPRINT
-200 swim-breastroke / MODERATE
-200 swim-butterfly / AS FAR AS POSSIBLE WITHOUT BREAKING STROKE
-200 swim-freestyle / FAST
-400 swim-IM / MODERATE
-100 kick-backstroke / MODERATE
-100 kick-breastroke / MODERATE
-100 kick-butterfly / MODERATE
-100 kick-freestyle / MODERATE
-500 swim-freestyle / FAST
-200 swim-IM / FAST
-50 swim-freestyle / cool-down - EASY

-4000 yards