1100m Week 2, Workout 1

Distance: 1100m
For this workout you need: Pull Buoy, Snorkel

Warm Up – 300m
3 x 100m
Swim front crawl with a 3 – 5 – 5 – 7 breathing pattern. Use a pull buoy.
▸ Breathe every 3rd stroke for 25m, then every 5th stroke for 50m, then every 7th stroke for 25m.
▸ Rest 20s after each interval

Main Set – 400m
1 x 300m
Swim front crawl with a snorkel.
▸ Focus on a strong, exaggerated stroke.

1 x 100m
Swim towfloat drill.

Time Trial – 200m
2 x 100m
Swim with sprint speed in this 100m time trial.
▸ You can log your time in the workout log.
▸ Rest 90s after each interval

Cool Down – 200m
2 x 100m
Swim easy front crawl.
▸ Rest 30s after each interval

Print This Post