Workout Wednesday: Using RPE During Swimming

Having good technique and speed is important to being an efficient swimmer, strength is the key to not only a good swim, but a good bike and run. You need to be strong enough to hold your form later in the swim. This workout helps with swim strength so you can stay strong throughout your entire swim and rock the bike / run.
 
With any workout and training plan, make sure to give your muscles some time to rest, heal, and actually get stronger before pushing yourself too fast.
 
This workout uses RPE (rate of preserved exertion) for its intensity. Change the number of sets to your desired volume.
 

​Warm-up:

• 200 swim easy
• 4 x 100 as drill 50, swim 50
• 4 x 50 as 25 build to 8/10, 25 at 5/10; 20 seconds rest
• 2 x 50 Kick (your choice) 6/10

 
Main Set:

• 4 x 100 swim, build by 25 to 7/10; 10 seconds rest
• 2 x 200 with paddles at 7/10; 15 seconds rest
• 400 with pull buoy at 6/10; 20 seconds rest
• 4 x 50 swim at 7/10; 5 seconds rest
• 200 with pull buoy at 7/10; 15 seconds rest
• 400 steady, strong swim with paddles at 8/10

 
Cool-down:
200 easy swim
 
Total: 3100


Thanks to Rogue Tri Performance for this workout!