Workout Wednesday – a medley of swimming

I hate dull sets but recognize the need to rack up good mileage. Luckily long sessions do not have to be dull.

Here’s a set that includes IM pyramids, which give a break from swimming frontcrawl, and helps the time fly by.

Warm up:
800 as 100 freestyle swim, 100 kick, 100 drill, 100 build, 100 backstroke, 100 non-freestyle kick, 100 non-freestyle drill, 100 build choice stroke.

Main Set:
400m IM pyramid as
(25 fly / 50 back / 75 breast /100 free / 75 breast / 50 back / 25 fly)

4 x 50 free as (25 drill + 25 swim)
4 x 50 free, build 1-4

4 x 50 breast as (25 drill + 25 swim)
4 x 50 breaststroke, build 1-4

400m IM pyramid as
(25 fly / 50 back / 75 breast /100 free / 75 breast / 50 back / 25 fly)

4 x 50 back as (25 drill + 25 swim)
4 x 50 backstroke, build 1-4

4 x 50 fly as (25 drill + 25 swim)
4 x 50 butterfly, build 1-4

400m IM pyramid as
(25 fly / 50 back / 75 breast /100 free / 75 breast / 50 back / 25 fly)

Cool down: 5 mins easy swim

Total: 3,600 + cool down

What do you think? Did you like it? Was it interesting?

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2 comments

  1. Dave

    Great set. Nice way to get athletes (swimmers, and triathletes alike) to get in stroke work without crushing them with a lot of fly. Triathletes especially can benefit from doing stroke-work (whether they like it or not!) as it builds strength and will benefit them in the long run.

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