Warm-up
- 4 x 75 -> 50 kick/25 swim
- 4 x 50 – Drill
- 4 x 25 Swim Build
Main Set
The goal of today’s workout is to have fun while building confidence. As a result of shorter distances and faster uptempo 50’s interspersed between sets, you should naturally swim faster. Don’t force it – but don’t fight it either. By the time you get to the last distance swim, you’ll be tired, but full of confidence. Your goal is to swim the last distance swim just a bit faster than the first.
X = A longer distance swim. Choose 400, 500 or 600
- Swim X – interval is cruise + 30
- Swim 6 x 50 uptempo on +20 sendoff. Try to swim faster than cruise
- Cut X in half -> Swim that twice (so – if X = 400, you swim 2 x 200) on +20 interval
- Swim 6 x 50 uptempo on +20 send off
- Cut X in quarters -> swim that 4 times (so if X = 500, you swim 4 x 125) on +10 interval
- Swim X again – faster than #1
Dessert
- Kick 4 x 100
- 12 x 25 easy, medium, fast -> repeat pattern 4 times