A BarryS Coaching Swim Workout


Swim Workout Focus: Endurance & Speed Mix

By Coach Mike Jotautas

warm up

distance description rest/interval
300 100 SWIM/50 KICK x 2  

optional set

distance description rest/interval
6 x 150
  • 50 DRILL, R:05, 100 STRONG SWIM 80 % EFFORT (R:20 BETWEEN 150S)
  • **NOTE: Breathe to same side of the pool on all strong 100s
 

R:60

main set

distance description rest/interval
6 x 100
  • 25 KICK ON YOUR SIDE/R:05/75 STRONG SWIM 85% EFFORT
  • ***NOTE: Breathe to same side of the pool on all strong 75s
R:20
R:60    
6 x 75 25 DRILL/R:05/25 SWIM BUILD/R:05/25 FAST SWIM! R:20
R:60    
6 x 50 DESCEND 1-3 (x2) R:20
R:20    
6 x 25 ALL FAST R:20

cool down

100 EZ (fins optional)

total = 1900 or 2800

print this page


Copyright© 2011-2017 BarryS Coaching LLC. & Barry Stokes. All rights reserved.