Bored with you swim workout? Below are some examples of Main Set workouts for different days
of the week.
Always remember to include a warm up, drill work and a cool down in your workout.
Speed Day:
3 x (100m swim HARD, 50m easy)
10 x 100m at lactate threshold effort
2 x (5 x 100m FAST at descending effort, 100m easy)
Distance Day:
4 x 300m at moderate effort with :20 rest
6 x 200m
Odds: Max distance per stroke with focus on good technique
Evens: Moderate effort for 4 x 400m
Technique/Strength Day :
4 x (100m pull, 50m one-arm drill, 250m pull)
3 x (4 x 50m band training with :10 rest, 300m pull with :15 rest, 50m easy) at moderate effort
2 x (4 x 100m with :15 rest, breathing every 3/4/5/6 by 25m)
#1 - Pulling
#2 - Swim
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