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… Continue reading 2500m Week 4 Workout 4

2300m Week 4 Workout 3

Distance: 2300mFor this workout you need: Kickboard Warm Up – 400m6 x 50mSwim front crawl with a single arm.▸ Focus on a slow catch phase followed by a powerful and fast pull phase. Rest the hand of the passive arm on the side of your hip.▸ Rest 20s after each interval 2 x 50mSwim 25m… Continue reading 2300m Week 4 Workout 3

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… Continue reading 2000m Week 4 Workout 2

1700m Week 4 Workout 1

Distance: 1700mFor this workout you need: Kickboard, Fins Warm Up – 400m2 x 100mSwim 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 50mSwim front crawl… Continue reading 1700m Week 4 Workout 1

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 –… Continue reading 2300m Week 3, Workout 4

2000m Week 3, Workout 3

Distance: 2000mFor this workout you need: Fins, Pull Buoy Warm Up – 200m1 x 100mSwim front crawl with fins.▸ Alternate 50m easy and 50m with a strong kick. 1 x 100mSwim front crawl with a pull buoy.▸ Hold your breath on the last 15m of each interval. Main Set – 1600m13 x 50mSwim 25m superman… Continue reading 2000m Week 3, Workout 3

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… Continue reading 1700m Week 3, Workout 2