Swimming Workout of the Week: Swim Like an Egyptian

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Goal: The pyramid format of the main set is a way to rack up the yardage while keeping it interesting. Don’t just slog up and down the pool, have fun while swimming – variety is the spice of life! It’s a sneaky way of getting a 2,500 main set under your belt.

The main set starts out with stronger effort, to replicate the start of the swim, when your adrenaline is pumping and you’re swimming a bit faster than your race pace while jostling for position. Ease into a long, comfortable pace towards the middle of the set on the longer swims, and then pick the pace up again as you speed down the pyramid. Add more kicking at the end, to replicate your race and warming up the legs before you jump on your bike.

Warm up:  3×200 swim, pull, kick
8 x 50 as 25 moderate + 25 fast

Main set: 15 – 30 seconds rest in between each swim.

100 freestyle fast
200 negative split 100’s
300 negative split 150’s
400 breathe every 2, 3, 4, 5 strokes on different lengths (e.g. 1st length breathe every two, 2nd length breathe every 3, etc)
500 even pace
400  breathe every 3, 4, 5, 6 strokes on different lengths
300 build 100’s 1-3
200 build 50’s 1-4, strong effort
100 fast effort, lots of kicking

Cool down:
200 as descend 50’s 4-1 (4 is fastest, 1 is slowest)
150 as 50 swim, 50 kick, 50 swim
100 as 50 kick, 50 swim
50 as 25 kick, 25 swim

Total:  4,000


One comment

  1. Pingback: An Aquatic Day | elisariva

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