1100m Week 1, Workout 2

Distance: 1100m
For this workout you need: Snorkel, Pull Buoy
Warm Up – 300m
6 x 50m
Swim catch up drill with a snorkel.
▸ Rest 15s after each interval
Main Set – 600m
2 x 50m
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 15s after each interval
1 x 300m
Swim front crawl with a snorkel.
▸ Focus on a strong, exaggerated stroke.
1 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.
Cool Down – 200m
2 x 100m
Swim front crawl with towfloat drill.
▸ Alternate keeping your pull buoy between your ankles and between your thighs for 50m each.
▸ Rest 30s after each interval
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