by Sergio Borges

 

Swim – I like to do this during off season with add some variety to my training. It’s a relatively short workout and go by very quick. Increase leg strength (while working core) and speed without over using shoulders.
Warm up – 400 choice, preferably broken in 50’s and 100’s. Use 10s rest and no gear
Main Set :
10 x 50 as 25 kick, 25 build to 90% max speed (with fins and small paddles). rest 10s
4 x 100 Easy with paddles and buoys 10 to 15s rest
10 x 50 as 25 FAST, 25 easy (with fins and small paddles). This will REALLY get your HR up due to hard kicking. 15s rest
4 x 100 Easy with paddles and buoys 10 to 15s rest
200 easy cool down as 25 back, 25 free
Total distance : 2,400