A BarryS Coaching Swim Workout


Swim Workout Focus: Speed Work #2

By Coach Mike Jotautas

warm up

distance description rest/interval
300 100 SWIM/50 KICK x 2  
6 x 75
  • 25 CATCH-UP (hands wide)/25 FAST/25 CATCH-UP
  • Tread water when stopped in the middle of pool
 

main set

(repeat 2 times)

distance description rest/interval
6 x 50
  • ALL FAST!
  • Take all 60-seconds rest
  • The goal is EASY SPEED
  • Do not spin your arms to feel fast or sacrifice technique.
R:60
1 x 100 EZ Swim recovery  
  Rest 1:00 before starting second round  

endurance- "cruise"

distance description rest/interval
2 x 400
  • Fins optional
  • 1500 meter pace or faster
  • High zone 3 or Zone 4
R:90

cool down

cool-down

total = workout-duration

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