swim workout

Workout | Toys + Twos

by | Swim, Workout

This is a great strength building swim. The intervals are 400m with a reducing number of swim toys followed by 200m smooth freestyle. We put the first couple of intervals at 70% so you can focus on form and body position, but also so that you don’t overdo the paddles early on in the set. Stay smooth!

 

WARM UP (400)

Mix up the strokes a little. Easy means EASY! Use this time to get your stroke dialled.

  • 4 x 100m easy

 

PREP SET?(800)

Build by each intervals to 85% for the 50m

  • 300 / 200m / 150m / 100m / 50m
  • 20s rest between each

 

MAIN (1200m – 2400m)

2 to 4 x 400m intervals with toys + 200m swim.?Don’t forget the 200m smooth between each!

  • #1 Pull / Ankle Band / Paddles / Snork @70%
  • #2 Pull / Paddles / Snorkel @70%
  • #3 Pull / Paddles @80%
  • #4 Pull @80%
  • 60s rest between each