Workout Wednesday: Timed Swims For Max Distance
Endurance Swimming team doing an open water workout. Photo courtesy of Helen Cogan Photography
Happy Workout Wednesday! This week is all about going long and then pushing a little bit more. If you are looking to squeeze in a lot of yards in a short period of time, then this workout is for you. The perfect workout for helping you to understand different paces that can be used in any distance triathlon or open water swim. We are still focusing on a high elbow recovery for our drills this week. Make sure you continue to thank about leading the recovery with your elbow and not your hand. The Stop Stop Switch Drill is a great drill to help you work on the high elbow recovery! Don’t forget to have fun, share this with your friends and leave your thoughts in the comments section!
Warm-Up
8 x 25 @ :10 rest Alternating 25 Stop Stop Switch Drill / 25 build swimming
4 x 75 @ :10 rest Alternating 50 fast kick/25 build swim
Main Set
1 x 6:00 @ 1:00 rest As fast as possible with a goal of swimming as many yards as possible.
6 x 50 @ :15 rest FAST swim
1 x 5:00 @ 1:00 rest As fast as possible with a goal of swimming as many yards as possible.
5 x 50 @ :15 rest FAST swim
1 x 4:00 @ 1:00 rest As fast as possible with a goal of swimming as many yards as possible.
4 x 50 @ :15 rest FAST swim
1 x 3:00 @ 1:00 rest As fast as possible with a goal of swimming as many yards as possible.
3 x 50 @ :15 rest FAST swim
1 x 2:00 @ 1:00 rest As fast as possible with a goal of swimming as many yards as possible.
2 x 50 @ :45 rest MAX EFFORT!!!!
Cool Down
4x 50 @ :05 rest all alternating 25 drill/ 25 swim