Fast Fridays Vol. 5: Swim Edition 2
Swimming: The Final Four Workouts to try at home.
Over the last four weeks, I hope you have been able to hone in your swim skills and try some of the drills and sessions. Is your confidence growing? Today we are diving in with the last four workouts for you to try. If you have any questions, please reach out!
The Workouts
The following workouts are designed for any swimmer, beginner or experienced. Each can be modified to add or take away sets to get what you need from the session.
Workout 1: Race Week 100s (1750 yards/meters)
For this session you may need: kick board, fins (optional)
Warm Up: 200 swim, choice (i.e. freestyle, backstroke, mix strokes), 100 kick, 6 x 50 drills (pick 3 drills your choice, :15) Main Set: 6 x 25 fast! (:10). 8 x 50 descend pace 1-4, then 5-8 (:15) 5 x 100 at race pace (:10) Cool Down: 100 choice
Workout 2: Time Trial
For this workout you will need a pull buoy and paddles (paddles optional)
Warm Up: 200 swim, freestyle, 100 kick (:15), 200 pull, 3 x 100 descend within each 100 (:15) Main Set: 1000 yard/meter TT - make sure to record your time! This is done at a very hard effort, but one you can sustain without a huge drop off in pace by the end. The average pace per 100 is your new threshold pace. 200 very easy (:30) 4 x50 fast (:30) Cool Down: 100 choice
Workout 3: Varying 75s (2950 yards/meters)
For this workout you will need a pull buoy and kick board for the warm up.
WU: 300 swim, 100 kick, 200 pull, 100 kick MS: 4 x 75 done as 25 fast, 25 slow, 25 fast (:10). Rest 1 minute 4 x 75 done as 25 fast, 25 slow, 25 fast (:10). Rest 1 minute 4 x 75 done as 25 fast, 25 slow, 25 fast (:10) Rest 1 minute 4 x 75 done as 25 fast, 25 slow, 25 fast (:10) Rest 1 minute 10 x 25 fast (:30) 8 x 50 fast (:30) CD: 500 choice, very easy
Workout 4: Fast 100s, RP 500s (2500 yards/meters)
You will need a pull buoy and kickboard for the warm up.
Warm Up: 200 swim, freestyle (:15), 100 kick (:15), 200 pull (:15), 4 x 50 drill (25 Tarzan Drill, 25 swim, :15) Main Set: 3x100 Fast! (:10), 500 at race pace (1:00). 3x100 Fast! (:10), 500 at race pace (1:00). Cool Down: 200 choice
Did you do one (or all!) of the workouts? Send me a message and let me know how they went.
Happy Training!