Swim – Speed, Technique, Strength and Endurance

by Sergio Borges

Here’s another great SWIM workout I coached this morning that you can use all year round:
Benefits:
1 – Speed
2 – Technique (Short and Fast intervals “force” your body to be mechanically efficient)
3 – Strength – KEY component of open water swimming
4 – Endurance – Like I say “It comes with the package”
Warm up (500) – 300 yds/m choice broken or straight swim, 4 x 50 kick build easy to fast with fins (great core work as well)
Main Set :
Speed (1,000)
16 x 25 as 3 easy , 1 fast w/ 10s rest (no gear)
12 x 25 as 2 easy , 1 fast w/ 15s rest (no gear)
8 x 25 as 1 easy , 1 fast w/ 20s rest (no gear)
4 x 25 ALL FAST w/ 25s rest (no gear)
Strength / Endurance (1,600)
400 easy with paddles and buoys, 20s rest
2 x 200 easy with paddles, buoys and ankle bands 15s rest
400 easy with paddles and buoys, 20s rest
4 x 100 easy with paddles,buoys and bands
200 easy cool down
Enjoy !