2500m Week 4 Workout 4

Distance: 2500m
For this workout you need: Pull Buoy

Warm Up – 200m
1 x 200m
Choose your favorite drill for this exercise.
▸ Examples: fingertip drag, towfloat, superman

Main Set – 2000m
3 x 100m
Swim 25m kick only, then 75m full stroke.
▸ Hold your breath on the last 20m of each interval.
▸ Rest 30s after each interval

6 x 200m
Swim front crawl like Gregorio Paltrinieri with a pull buoy.
▸ Focus on a good rhythm with a high stroke frequency, a slightly elevated head position and lightly crossing the center line during the pull phase.
▸ Rest 30s after each interval

10 x 50m
Swim min – max front crawl.
▸ Swim the first 25m with the lowest, then 25m with the highest possible stroke frequency.
▸ Rest 30s after each interval

Cool Down – 300m
3 x 100m
Swim front crawl with a single arm.
▸ Alternate the active arm after each 50m. Keep the passive arm extended.
▸ Rest 30s after each interval

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