This weeks swim workout is a speed change swim workout. We focus a lot on speed change because it forces you as an athlete to both break out of the comfort zone of just swimming hard or steady. The heart rate set is simple and just allows you to open up the arms a bit. The Main Set totals 1500 with the 150s starting fast then going into cruise pace (which is basically a moderate pace you should be able to hold for 1000) and then picking back up. The 100s at steady hard pace will add load into your arms for you and when you get to the 50s the 25 fast will be a challenge to really go hard.
300 swim
100 kick
200 dr/s
(600)
Heart Rate Set:
4 x 75 build on :10-15 seconds rest
(300 - 900)
Main Set:
5 x 150 as 25 fast/50 cruise/25 build/50 cruise on :10 rest
5 x 100 steady hard on :10 rest
5 x 50 25f/25e on :10 rest
(1500 - 2400)
200 pull
(200 - 2600)
Bonus Set:
3 x 150 50 swim/50 drill/50 swim on 2:05
3 x 100 steady on 1:20
3 x 50 build on :40
(900)
200 WD
(2800 or 3700)