1700m Week 4 Workout 1

Distance: 1700m
For this workout you need: Kickboard, Fins

Warm Up – 400m
2 x 100m
Swim front crawl with a 3 – 5 – 5 – 7 breathing pattern.
▸ Breathe every 3rd stroke for 25m, then every 5th stroke for 50m, then every 7th stroke for 25m.
▸ Rest 30s after each interval

4 x 50m
Swim front crawl with a single arm.
▸ Focus on a slow catch phase followed by a powerful and fast pull phase.
▸ Rest 20s after each interval

Main Set – 600m
2 x 100m
Practice your flutter kick with a kickboard.
▸ Rest 20s after each interval

1 x 300m
Swim front crawl with breathing every 4th stroke.
▸ Alternate the side of your breathing after each 50m.

1 x 100m
Swim 25m kick only, then 75m full stroke.
▸ Hold your breath on the last 20m of each interval.

Time Trial – 400m
4 x 100m
Swim with sprint speed in this 100m time trial.
▸ Rest 90s after each interval

Cool Down – 300m
3 x 100m
Swim front crawl with fins.
▸ Focus on head position. Breathe every 3rd stroke.
▸ Rest 30s after each interval