1400m Week 1, Workout 3

Distance: 1400m
For this workout you need: Kickboard, Fins, Pull Buoy

Warm Up – 300m
3 x 100m
Swim front crawl with a single arm.
▸ Alternate the active arm after each 50m. Rest the hand of the passive arm on the side of your hip.
▸ Rest 30s after each interval

Main Set – 800m
7 x 50m
Practice your flutter kick with a kickboard.
▸ Rest 15s after each interval

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

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

Cool Down – 300m
3 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

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