For this workout you need: Fins, Snorkel, Pull Buoy
Warm Up – 500m
8 x 50m
Swim front crawl with fins and snorkel. Hold the superman position for 5 seconds after every 3rd stroke.
▸ Rest 10s after each interval
1 x 100m
Swim front crawl. Kick hard on the last 25m of each interval.
Main Set – 1600m
1 x 300m
Swim front crawl with a snorkel.
▸ Focus on a strong, exaggerated stroke.
9 x 100m
Swim 25m kick only, then 75m full stroke.
▸ Rest 30s after each interval
4 x 100m
Swim 75m front crawl, then 25m fingertip drag drill.
▸ Rest 15s after each interval
Cool Down – 200m
1 x 200m
Swim front crawl with a pull buoy.