Workout Wednesday | Swim

There's no such thing in endurance training as a secret or "special" workout that can give you a leg up on your competition. Success rides on the coattails of consistent, hard work over a long period of time. However, there are some workouts that are better than others, provided that they are utilized in conjunction with a properly designed training plan. If you find this workout useful, please let us know by posting on social media with the hashtag:

#thingswedoinspandex

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Sport: Swimming

Purpose: Over/under threshold training. This workout is designed to work directly below the anaerobic threshold, then briefly cross ABOVE threshold during the 25's.

Distance: 3000 yards

Warm Up

300 easy swim/200 streamline kick on your back

Drill

4x50 on :20 rest - kicking on side with bottom arm extended. Head is looking down in the water. Keep the back of your arm touching your head as you rotate to breathe.

4x25 on :20 rest - Straight arm freestyle working on rotating the torso, finishing the stroke, and driving from the hips.

4x50 on :20 rest - Strong tempo

Main Set

6x100 on :20 rest

6x25 on :15 rest

1 minute break

4x100 on :15 rest

4x25 on :10 rest

2min break

2x100 on :10 rest

2x25 on :05 rest

Cool Down

8-12x50 on :15 rest - pulling with paddles and focusing on finishing your stroke

Notes: Your paces should descend throughout the set so that your times on the 100's and 25's are getting faster as do less of them.

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These workouts are examples of actual sets we do with our training programs under the watchful supervision of a coach. Please check with your doctor to verify that you are physically fit before you attempting any sort of exercise program of your own.

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