Swim workout of the week!

Working on your speed is important part of your pre-season preparation. Here you’ve got example of workout that you can use.

In that kind of session remember that effort is short and at your maximum. Rest periods longer very often in 2:1 ratio.
So, let’s do it!

Warm up:
200m F/C – easy
200m – 50m F/C, 50m F/C legs, 50m F/C arms, 50m F/C – easy

Intro (drills)
250m – 5x(25m F/C fists swim, 25m F/C)

Main:
2x – 25m F/C easy, 50m F/C max (sprint), 25m F/C easy /30sec rest
50m F/C max (sprint), 25m F/C easy /30sec rest
25m F/C max (sprint), 25m F/C easy /30sec rest
25m F/C max (sprint) /30sec rest
/1:00 min rest
25m F/C max (sprint) /30sec rest
25m F/C max (sprint), 25m F/C easy /30sec rest
50m F/C max (sprint), 25m F/C easy /30sec rest
25m F/C easy, 50m F/C max (sprint), 25m F/C easy /30sec rest
/1:00 min rest

Cool down:
200m – 50m F/C, 50m F/C legs, 50m F/C arms, 50m F/C – easy
200m F/C – easy

5-10 minutes stretching

See you at the pool!