A BarryS Coaching Swim Workout


Swim Workout Focus: Speed Work #1

By Coach Mike Jotautas

As endurance athletes, we spend a lot of time getting in the mileage. Well, it's also important to mix in some speed work every now and then to keep from feeling stale. The same goes for your swim training. Doing some workouts and/or sets where you sprint or pick up the tempo will prepare you for those races with mass-group-starts; where passing or jockeying for position is crucial. Don't get run over by the pack, learn to swim more aggressively!

warm up

distance description rest/interval
100 catch up  
50 kick  
100 catch up  
50 kick  
100 catch up  
4 x 50 1. "Shark" 2. Swim 3. "Shark" 4. Swim R:15
4 x 25 Kick. Build each 25 (build effort up so that last 5 yards of 25 is hard!)  

main set

(speed work)

Find your "higher" gear! The goal is to pick up intensity and speed. If you cannot, take more rest!
Do all 50's on a 1:15 interval or :40 sec rest.

distance description rest/interval
4 x 50 Descend 1-4 1:15 interval or R :40
2 x 50 FAST 1:15 interval or R :40
1 x 50 EZ 1:15 interval or R :40
3 x 50 FAST 1:15 interval or R :40
1 x 50 EZ 1:15 interval or R :40
4 x 50 FAST 1:15 interval or R :40
1 x 50 EZ 1:15 interval or R :40

distance per stroke

500 Easy / Moderate Swim, work on great DPS (Distance Per Stroke). How many strokes per length (SPL) are you taking?

cool down

 

total = 2000

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