Sunday, September 30, 2012

Back to the Pool: Today's Workout

All good things must come to an end, and that includes open water lake swimming season. So it was with a heavy heart that I returned to the pool this week, and I needed a good workout to see me through it. This one goes by fast, and challenges you with lots of different speeds and times. So if you're in need of a little indoor lap swimming boost, try this workout on for size:


300 Swim
6 x 50 Kick - focus on keeping your feet close together and touching your big toes together with each kick
6 x 50 Drill/Swim - touch toes every kick and feel your rhythm (also helps eliminate any scissor-kicking)

4 x 75 Build each (get faster each 25)
12 x 50 Drill/Swim in IM Order

This set is continuous, no rest other than what is in the intervals. Go through all five rounds of the set without stopping. The 25s and 50s should increase in speed from a Distance Pace in the first round to All Out in the last.

5 X
2 x 25 @ :30
1 x 50 @ 1:10
1 x 100 - Distance Pace @ 1:30
1 x 200 Pull - Smooth @ 3:20

200 Cool Down

Total: 4000 yards

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