Swim Workout of the Week
This swim workout is a great race prep swim workout. The main set starts with a hard 200 that simulates the get out speed needed to start the swim. A good fast starting 200 will help establish position in your swim wave and a good rhythm. The 100s that follow will also teach you how to settle into race pace/tempo. The 50s ending the Main Set allow you to rest your body and stroke before heading into Round 2.
Warm Up:
400 swim
200 as 50 drill/50 swim (drill as 25 right arm only/25 left arm only)
100 kick
(700)
Heart Rate Set:
6 x 50 build each one on :10 seconds rest
(300 – 1000)
Main Set:
2x
200 hard - faster than race pace (take it out strong and keep strong after every turn) on :15 rest
3x100 steady at just about race on :10 seconds rest
2x50 as 25 drill/25 swim on :15 seconds rest
(600 x 2 – 2200)
Bonus Set:
200 pull form focus
6x50 steady on :10 seconds rest
100 build kick
(600)
200 Warm Down
(200 – 2400 or 3000)
Jarrod Shoemaker Coaching - traincampsouth@gmail.com