The following workout is a speed development workout to help with race preparation.  This “power pool circuit” includes some stroke connection work and overspeed swimming.

Warm-up:

4×300 Alternating 100 Freestyle / Backstroke / Freestyle with Edge fins
8×50 Best stroke kick. (Odds: Fast, Evens: Distance per kick)
4×100 50 Best Drill, 50 Pull with paddles
8×25 Odds: Fast from the blocks, Evens: Build speed

Main Set (Repeat Circuit x3):

Station 1: 10×25 at 100-meter race pace
Station 2: SwimCordz 4x (20 seconds fast swimming, 15 seconds rest in between repetitions)
Station 3: 100-meter FAST Swim (choice stroke) with fins
Station 4: Dryland: 2x (20 Medicine Ball Slams + 10 Chin-Ups or Push-Ups)
Station 5: Stretch / Roller / Recovery

Recovery:

6×100 

1-3: Kick on your back with Edge fins (minimum of 10-meters underwater of every wall)

4-6: 50 Swim, 50 double-arm backstroke drill 

4×200 Distance Per Stroke Freestyle with paddles and snorkel

Workout Total: 6600