This week’s workout is meant to test our ability to change speeds, get down to our fastest pace and maintain that pace. The warmup and the preset will take you out to 1,750yds, while the main set weighs in at exactly a pool mile with 1,650yds.
Click on the below button on your mobile device to view this workout in the Swim.com app.
Feel free to change or modify some of the aspects of this workout to fit your exact needs and comfort level.
No matter what you do, don’t forget to #leadyourlane and let us know how you did!
Check out our killer workout below:
Warm-up: 1,000yds – want more? Feel free to add more kicking or drilling to get yourself ready to go for the preset and main set. Too much? Consider dropping the IM and the last 200 Swim interval.
5×200 SKIPS @ :15 rest
- #1 Swim
- #2 Kick
- #3 IM
- #4 Pull
- #5 Swim
Pre-set: 750yds – this preset will have you changing speeds and getting your heart rate up while mixing in the option to do some other strokes, besides just freestyle.
9×50 FR @ :15 rest
- #1 EZ/Fast
- #2 Fast/EZ
- #3 All FAST
- Repeat
12×25 Choice of stroke @ :10 rest
- Odds: Build to FAST
- Evens: 1st 12.5 FAST
Main set: 1650yds – weighing in at exactly a pool mile, this main set is sure to have you huffin’ and puffin’ by the end. Be sure to keep an eye on technique as you roll through. Don’t let yourself get sloppy as you get tired!
If you are a Triathlete, consider giving the non-free strokes a try. Swimming strokes other than free can really help you improve your feel for the water make you an overall better swimmer.
If you swim for fitness, this main set may be a bit too much but don’t despair, here’s a few quick mods you can make to still swim this workout:
- Drop the IM set.
- Reduce the distances of the 3×200 and 3 x 150 to something more manageable.
Do try, however, to vary your speed as it’s critically important to avoid adaptation – your body’s ability to adapt to the same workload each week. More on this in another post…!
Take 1:00-1:30 between each portion here
3×200 FR @ :30 rest
- Descend to as FAST as possible
2×50 Stroke @ :30 rest
- FAST
3×150 FR @ :20 rest
- Descend each 50 to as FAST as possible
2×50 Stroke @ :30 rest
- FASTER
3×100 IM @ :10 rest
- Descend to as FAST as possible
2×50 Stroke @ :30 rest
- FASTEST
Warmdown: 400
8×50 @ :20 rest
- All 25 kick/25 swim
Total: 3,800yds
Click on the below button on your mobile device to view this workout in the Swim.com app.
What do you think about this one? Let us know how it went on Facebook, Instagram and Twitter!
