2000m Week 2 Workout 4

Distance: 2000m
For this workout you need: Fins, Snorkel, Pull Buoy

Warm Up – 500m
6 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

2 x 100m
Alternate 50m front crawl and 50m another stroke or drill of your choice.
▸ Rest 30s after each interval

Main Set – 1300m
7 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

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

3 x 100m
Swim 75m closed fist drill, then 25m front crawl.
▸ Try to glide as far as possible with each stroke during the closed fist drill.
▸ Rest 30s after each interval

Cool Down – 200m
2 x 100m
Swim front crawl with fins.
▸ Focus on head position. Breathe every 3rd stroke.
▸ Rest 30s after each interval

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