The goal for this workout is to really focus on your stroke technique. After each 25, the idea is to apply what you were working on with the drill and apply it to your stroke. The final 100 is a test. While I didn’t swim the fastest I’ve done in recent months, I did feel like I could swim 2-3 more at that pace. (1:20)
Be sure to adjust the workout for you. And, yes, I do have Tuesday’s and Wednesday’s workouts. I’ve been busy and haven’t uploaded them yet. I will, though.
55-minute swim workout, freestyle stroke technique
500 warmup (~7:25 min)
Warmup set 2x (600 yds, 11:40 min)
4 x 50 on 1:00
100 on 1:40
R1: 25 underwater catchup/25 swim
R2: 25 head up freestyle/25 swim
Main set (1700 yds, 29:20 min)
Set 1 (550 yds, 9 min)
4 x 125 on 2:00
25 underwater catchup/100 free
50 easy on 1:00
Set 2 (450 yds, 7:40 min)
4 x 100 on 1:40
25–10 kicks on your side, breathe, switch/75 free
50 easy on 1:00
Set 4 (350 yds, 6:20 min)
4 x 75 on 1:20
25 head up free/50 free
50 easy on 1:00
Set 5 (250 yds, 4:20 min)
4 x 50 on :50
25 catchup/25 free
50 easy on 1:00
Set 6 (100 yds, 2 min)
4 x 25 on :30
100 sprint—get time
150 cool down
Total yards: 3050
