2000m Week 3, Workout 3

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

Warm Up – 200m
1 x 100m
Swim front crawl with fins.
▸ Alternate 50m easy and 50m with a strong kick.

1 x 100m
Swim front crawl with a pull buoy.
▸ Hold your breath on the last 15m of each interval.

Main Set – 1600m
13 x 50m
Swim 25m superman drill, then 25m full stroke.
▸ Use fins for the second half of the set.
▸ Rest 20s after each interval

3 x 300m
Swim front crawl.
▸ Increase effort level from 1 to 3 with every 100m. The last 100m should be your fastest!
▸ Rest 60s after each interval

1 x 50m
Swim front crawl.
▸ Start slowly and gradually increase your effort until you reach sprint speed at the end of the 50m.

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

Print This Post
Print This Post