Today's set is back to working on speed. That top end speed where being highly efficient is necessary to maintain your best times. We'll be mixing in some drills to try and maintain some good form while you begin to fatigue.
If the beginner set is too long, cut off the second set to get started. Then build up over time to reach the full written sets.
Beginner Swim Workout 1300
Intermediate Swim Workout 2600
Warm Up:
400 Freestyle
6 x 50 desc as 25 accelerate/25 easy
50 easy.
Main Set : 2 rounds of...
(8x25 as 8-10 Strokes Fast off the Wall, 20" Rest
5x100 as 50 all out, 50 Fist Drill on 15" Rest
100 easy on 1:30 Rest.)
Advanced Swim Workout 5100
Warm Up:
600 every 4th length alternate scull, back, fly kick on back.
9x50 desc as 25 accelerate/25 easy
50 easy.
Main Set : 2 rounds of...
(12x25 as 10 Strokes fast off the wall 20" Rest
10x100 as 50 all out, open turn to see time, then finish off 100 as ODDS 50 Fist Drill, EVENS 25 Right Arm/25 Left Arm on 15" Rest
6x100 IM on 20" Rest)
Full Recovery Between Rounds
Cool Down:
100 easy
Happy Swimming,
Jesse
These workouts are based on workouts written by Olympic Triathlete Barb Lindquist. Learn more about coaching and how Barb can help you achieve your maximum potential at BarbLindquist.com
