1700m Week 1, Workout 4

Distance: 1700m
For this workout you need: Snorkel, Fins
Warm Up – 500m
1 x 400m
Swim easy front crawl with a snorkel.
1 x 100m
Swim front crawl with a snorkel. Kick hard on the last 25m of each interval.
Main Set – 900m
1 x 200m
Swim front crawl like Gregorio Paltrinieri.
▸ Focus on a good rhythm with a high stroke frequency, a slightly elevated head position and lightly crossing the center line during the pull phase.
8 x 50m
Practice your freestyle kick with fins and a snorkel.
▸ Rest 10s after each interval
3 x 100m
Swim front crawl with a single arm.
▸ Use your weaker arm for 75m, then your stronger one for 25m. Keep your passive arm extended.
▸ Rest 30s after each interval
Cool Down – 300m
3 x 100m
Swim 25m superman drill, then 75m full stroke.
▸ Use fins for the second half of the set.
▸ Rest 30s after each interval
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