Sunday, January 31, 2016

Two "Go To" Swim Workouts

All athletes I know have a few “go to” workouts up their sleeves. These are the type of workouts that we tend to pull out when nothing is planned in stone, but something needs to get done.

Lately, the following two workouts have been a couple of my go-to swim sessions.

Session 1
An adaptation of a set I did with Magnolia Masters. The set below assumes the 50s on :35 will be very short rest (2-3 seconds).

300 easy
200 pull
100 kick
12 x 25 1-4 on :30

Main Set
3 x 150 on 2:00
4 x 100 pull on 1:20
1 x 50 on :45
1 x 50 on :40
1 x 50 on :35
rest until next top
2 x 150 on 2:00
4 x 100 pull on 1:20
2 x 50 on :45
2 x 50 on :40
2 x 50 on :35
rest until next top
1 x 150 on 2:00
4 x 100 pull on 1:20
3 x 50 on :45
3 x 50 on :40
3 x 50 on :35

100 cool down

Session 2
Within the main set, the final round of 100s (on 1:15) would be assuming 5-10 seconds rest depending on the type of session you want.

300 easy
200 pull
100 kick
12 x 25 1-4 3 x on :30

Main Set
Two rounds
3 x 100 on 1:25
2 x 100 on 1:20
1 x 100 on 1:15
after second round; rest until next top; then go into
Two rounds of
1 x 100 on 1:25
2 x 100 on 1:20
3 x 100 on 1:15

200 cool down


Justin Daerr is a professional triathlete and co-owner of Endurance Corner. You can follow him on Twitter @justindaerr.
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