Newer swimmers often get in the pool and just swim at one pace that is neither easy nor hard enough to improve endurance or speed. Find yourself in a swim rut? Try mixing up the intensities a bit to spice up those swim workouts. Plus it helps the time in the pool go faster! Happy swimming! 🤠
Warm up: 300yd very easy (mix of swim and pull with paddles and Pull buoy).
200 pull with PB and paddles (slight build here second 1/2)
Drills: 6x25 RI :10”
kick drill (with fins if available) with 1 arm forward and other at side, either snorkel or without, focus is long reach and stretch, switch arms at the wall (working on finding long streamlined position here)
Pre main set: RI: 20” all
8x50 as (build, breakout, ez, fast) X2
Main set: 3 rounds of 4x100 (1200 total)
4x100 as (25 fast, 75 smooth), (25 smooth, 25 fast, 50 smooth), (50 smooth, 25 fast, 25 smooth), (75 smooth, 25 fast)
RI :10-:15 between 100's, and bonus :30 RI after every 4th 100
Cool down: 100yd Easy pull or swim
This is a great session for starting to add some intensity into your swim sessions. For more experienced swimmers the 100's in the main set can be exchanged for 200's and the fast 25's changed to 50's
Thanks to coaches Jon and Kristen of @Pure_endurance for this awesome swim workout!