Workout Wednesday: Big Lats!
Happy Workout Wednesday! This week is going to make your lats burn and build up that muscular endurance. There will be lots of pull work which means plenty of opportunities to work on the catch and pull phases of your stroke. Get ready to have some fun! If you do this right, then your lats are going to be feeling it. I hope you enjoy this 3000 to 3200 yard/meter swim session perfect for any triathlete or swimmer! Don’t let your friends miss out so make sure you share this one with them.
Warm Up
1 x 200 Easy Swim with Front Snorkel
4-8 x 50 @ :10 rest alternate 25 drill/25 swim
4 x 75 @ :10 rest sprint Tombstone Kick with fins on.
Main Set
1x400 @ :20 rest pull with paddles and buoy descend 100s from 70%-90% of max effort
1x100 @ 10 rest 85% of maximum effort
1x50 @ :10 rest easy
1x300 @ :20 rest pull with paddles and buoy descend 100s from 70%-90% of max effort
2x100 @ :10 rest 85% of maximum effort
1x50 @ :10 rest easy
1x200 @ :20 rest pull with paddles and buoy descend 50s from 70%-90% of max effort
3x100 @ :10 rest 85% of maximum effort
1x100 @ :10 rest easy
1x100 @ :20 pull with paddles and buoy build
4 x100 @ :20 rest holding Best Average
Cool Down
1 x 100 easy swimming focusing on technique and feeling good.