Workout Wednesday: Grind It Out!
Happy Workout Wednesday! This week is going to test your mental toughness. Today is all about grinding it out, staying focused and getting tough! The workout starts with some nice easy swimming. Next you will hit a kick based prep set and once your body is ready to go you get to attack the main set. Depending on your ability choose the number of 200s that is right for your current swim level. After getting tough and grinding it out you have a small speed set to put the cherry on top of a great workout. This set will fly by whether you are a triathlete, open water swimmer or competitive swimmer! As always have fun, share with your friends and leave your thoughts in the comments!
Warm Up
1 x 200 Easy Swim with Front Snorkel
9x50 @ :10 rest 3x { 1x50 25kick/25swim, 1x50 25drill/25swim, 1x50 swim}
10 x 25 @ :05 rest swim with ankle band
Kick Set
4x: All with fins. Focus on fast tempo kicking which is about 2 kicks/second
4x25 @ :10 rest
25 fast dolphin kick in streamline off the wall for 3 seconds (6 kicks) then freestyle the rest of the 25
25 fast dolphin kick in streamline off the wall for 4 seconds (8 kicks) then freestyle the rest of the 25
25 fast dolphin kick in streamline off the wall for 5 seconds (10 kicks) then freestyle the rest of the 25
25 fast dolphin kick in streamline off the wall for 6 seconds (12 kicks) then freestyle the rest of the 25
Main Set: Have Your Fins Handy!
6-10x200 @ :15 rest holding 85% of max effort. Don’t swim any faster nor any slower!
Stay tough on these and just grind it out. It won’t be hard at first but by the end it will feel like you are sprinting. All of your 200 times should be within 2-3 seconds of one another.
Bonus Sprint Set
12 x 25 @ :10 rest Alternating 2 sprint/1 easy. The 2 sprints should add up to your best 50 time!
Cool Down
1 x 200 easy swimming focusing on technique and feeling good.