Daily Swim Workout #9: Speed

Today's speed set is all about listening to your body. Trying to keep an interval, strong pace throughout the entire set. When you begin to fatigue really work on keeping solid form. Good strong pulls, push your chest down to keep your legs up. No sagging!

Beginner Swim Workout 1100

Intermediate Swim Workout 2600

Warm Up 400 every 4th length choice of drill, but don't repeat! Mix it up. 4x100 Odds 50fist/50build, Evens IM Main Set: All on 15 seconds rest 3x100 as 25fast/75 aerobic. 2x200 as 50fast/150aerobic. 3x100 as 50fast/50 aerobic. 2x200 paddles as 50fast/150 aerobic. 3x100 paddles as 75fast/25 aerobic. Cool Down 100 Backstroke

Advanced Swim Workout 5000

Warm Up 800 every 4th 25 choice of drill. 8x100 Odds 50fist/50build, Evens IM 8x50 as 25 Build/25 Easy Main Set: Fast Intervals on 15 seconds rest 2 rounds of (5x100 as 25fast/75 aerobic on 3x200 as 50fast/150aerobic on 1x300 as 100fast/200 aerobic on 100 back easy on 2'.) Happy Swimming 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
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