Swim Workout #2

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Abbreviations: e = easy; m = moderate (pretty close to 1.5k race pace); mh = moderate to hard; h = hard; vh = very hard (all you got); f = fins; p = pull; sw = swim; dr = drill; ch = choice stroke; fr = free; fly = butterfly; br = breast; bk = back

The workouts continue to focus on your base AND drills. REMEMBER – perfect drills lead to perfect swim technique…so when you drill, drill slow and deliberate!  Swim well! 

Set 1:

Set: 3x200

Set Description: 1st 200 = e p; 2nd 200 f = 2x[25 right arm/25 left arm/50 catch-up]; 25 streamline front/25 streamline back/50 sw

Rest Interval: :20s

Set Focus: pick one: good entry & reach/high elbow pull/relaxed recoverySet Distance: 600

Total Distance: 600


Set 2:

Set: 3x[3x200]

Set Description: each [3x200] = e/m/h swum per 200 with the set

Rest Interval: 1st 200 + :20s

Set Focus: low to no kicking/centerline pull

Set Distance: 1800

Total Distance: 2400


Set 3:

Set: 3x300

Set Description: each 300 = 100 m/100 h/100 vh – straight swim

Rest Interval: :30s per 300

Set Focus: high elbows – pull & recovery

Set Distance: 900

Total Distance: 3300


Set 4:

Set: 200 e p

Set Focus: relax & stretch it out

Set Distance: 200

Total Distance: 3500