matthew

2500m Week 4 Workout 4

Distance: 2500mFor this workout you need: Pull Buoy Warm Up – 200m1 x 200mChoose your favorite drill for this exercise.▸ Examples: fingertip drag, towfloat, superman Main Set – 2000m3 x 100mSwim 25m kick only, then 75m full stroke.▸ Hold your breath on the last 20m of each interval.▸ Rest 30s after each interval 6 x …

2500m Week 4 Workout 4 Read More »

2000m Week 4 Workout 2

Distance: 2000mFor this workout you need: Fins Warm Up – 500m8 x 50mChoose your favorite drill for this exercise.▸ Rest 30s after each interval 2 x 50mSwim front crawl with fins.▸ Breathe every 3rd stroke.▸ Rest 20s after each interval Main Set – 1300m2 x 200mSwim front crawl like Gregorio Paltrinieri.▸ Focus on a good …

2000m Week 4 Workout 2 Read More »

2300m Week 3, Workout 4

Distance: 2300mFor this workout you need: Fins, Snorkel, Pull Buoy Warm Up – 500m8 x 50mSwim front crawl with fins and snorkel. Hold the superman position for 5 seconds after every 3rd stroke.▸ Rest 10s after each interval 1 x 100mSwim front crawl. Kick hard on the last 25m of each interval. Main Set – …

2300m Week 3, Workout 4 Read More »

1700m Week 3, Workout 2

Distance: 1700mFor this workout you need: Snorkel, Pull Buoy Warm Up – 300m3 x 100mSwim easy front crawl.▸ Rest 30s after each interval Main Set – 1100m2 x 300mSwim front crawl with a snorkel.▸ Focus on a strong, exaggerated stroke.▸ Rest 30s after each interval 4 x 100mSwim front crawl like Gregorio Paltrinieri with a …

1700m Week 3, Workout 2 Read More »