Today's daily swim workout combines strength and threshold together. Properly you could treat it as a "short" threshold day.
The objective today is to tire out your arms with strength work. Then ask you to do threshold pace. This will get you really ready for race day when resisting fatigue is the heart of your performance.
Beginner Swim Workout 1300
Intermediate Swim Workout 2700
Warm Up:400 as 75 free/25 drill of choice3 x 50 descending 1-33 x 50 with paddles descending 1-350 easy.Main Set: 4 x 50 as evens hold paddle in hand and swim, odds free on 10 seconds rest.4 x 100 with paddles, strong and smooth on 15 seconds rest50 easy back on 1 minute rest 4 x 50 as Odds 25 fly/25 free, Evens, 25 back/25 free on 10 seconds rest4 x 100 threshold on 20 seconds rest 50 easy back on 1 minute rest4 x 50 Odds Right Arm/Left Arm Drill, Evens Free on 10 seconds rest4 x 100 paddles threshold effort on 15 seconds rest, make sure to beat the previous 100 threshold times. Cool Down100 Choice of Stroke
** 50's are not super hard. They can be considered "strong and smooth" or "cruising." The intention is to fatigue your muscles for the 100's, not to fatigue entirely on the 50's themselves.
Advanced Swim Workout 5000
Warm up: Your choice of rest interval
400 Free
4 x 100 IM (comfortable)
6 x 100 paddles only or add band to legs. Main Set: 6 x 50 as evens hold paddle in hand and swim, odds free on 10 seconds rest8 x 100 strong and smooth with paddles100 easy backstroke on 30 seconds rest.6 x 50 as Odds 25 fly/25 free, Evens, 25 back/25free on 10 seconds rest8 x 100 threshold with paddles on 20 seconds rest100 easy back on 40 seconds rest.6 x 50 Odds Right Arm/Left Arm Drill, Evens Free on 10 seconds rest8 x 100 threshold with paddles on 20 seconds rest. Try to beat your average from last set. Cool Down100 choice of stroke
** 50's are not super hard. They can be considered "strong and smooth" or "cruising." The intention is to fatigue your muscles for the 100's, not to fatigue entirely on the 50's themselves.
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
