Wednesday Workout: Mixing it up

Some aerobic, some hard swimming, some fast, some easy, some freestyle, some of the other strokes. We mix it up because swimming doesn’t have to be boring. Go fast on the 50’s!

Warm up:
300 swim, 200 pull, 100 build

Main set:

1 x 400, 80% 1 min rest
4 x 100 Hard @ 10 secs rest
1 x 50 fly fast  + 1 x 50 easy (non-fly!)

1 x 300, 80% 45 secs rest
3 x 100 Hard @ 10 secs rest
1 x 50 back fast + 1 x 50 easy

1 x 200, 80% 30 secs rest
2 x 100 Hard @ 10 secs rest
1 x 50 breast fast + 1 x 50 easy

Swim down: 200 slow and relaxed*

Total: 2,900 meters

* warm downs should start pretty soon after the hard effort has finished and should descend from fast pace to slow pace. It helps recovery much better than swimming easy for short distances. an article to follow shortly…

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