Workout of the Week (WOW!): Cutting your interval

Goal: For the main set, the interval for each 100 gets progressively tighter. It should be a struggle to make the last couple. Can you keep your stroke together and push through when it starts to hurt?

Warm up:
300 swim
200 pull
100 kick
50 build

8 x 25 1-4 as build each length; 5-8 as build strong to fast

swimming workouts and cutting your interval time

Main set: Sample set for someone who might normally hold 100s off 2:00. Adjust as you wish, but make it tough!

5 x 100 @ 2:05 / 2:00 / 1:55 / 1:50 / 1:45
100 easy non-freestyle swim
5 x 100 @ 2:00 / 1:55 / 1:50 / 1:45 / 1:40

Cool down:
100 easy swim
5 x 50 drill/swim by 25

Total: 2,300

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