Wednesday Workout: Stressing our Swimming Stroke

Today we do a bit of speed work, as we build different gears for our racing engine. In particular the 25 sprints + 50s drill will help us work on maintaining good, efficient technique while our bodies are fatigued.

Warm up:
1 x 400 Swim
1 x 300 Pull
1 x 200 Drill
1 x 100 Kick

Main Set:
1 x 100 Build each 25 to fast pace
1 x 200 Build each 50 to fast pace
1 x 300 Build each 75 to fast pace
1 x 400 Build each 100 to fast pace

100 easy

4 x 25 FAST! 20 secs rest
4 x 50 as 1 x kick easy + 3 x drill, focus on maintaining good technique
4 x 25 FAST! 20 secs rest
4 x 50 as 1 x kick easy + 3 x drill, focus on maintaining good technique
4 x 25 FAST! 20 secs rest
4 x 50 as 1 x kick easy + 3 x drill, focus on maintaining good technique

Swim down: 200 easy swim

Total: 3,200 meters

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