A BarryS Coaching Swim Workout


Swim Workout Focus: Strong Finish

By Coach Mike Jotautas

The main set consists of 150s. Sometimes a race comes down to the wire, or we have to pass another athlete up right before the swim exit chute. Make sure you allow plenty of rest between repeats and push your limits on these 150s. Have fun!

warm up

distance description rest/interval
200 swim  
100 (50 kick, 50 fist)  
8 x 25 odds: drill, evens build swim :10 rest

main set

distance description rest/interval
4 x 150 100 at 65-75% effort, then 50 all out effort.
  • Take 7-10 seconds rest after the 100, then swim an all out 50.
  • Take approx 1 min rest before starting the next 150
1:00 rest
1 x 100 choice, easy recovery  
8 x 25

freestyle on :30 or :40

  • #1: breathe 4 times during the 25
  • #2: breathe 3 times during the 25
  • #3: breathe twice during the 25
  • #4: breathe once or twice during the 25
  • Repeat for laps 5-8
 
2 x 150 100 at 65-75% effort, then 50 all out effort. FINS OPTIONAL  

cool down

100

total = 1800

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