Happy Workout Wednesday! This week is all about threshold effort swimming and some fast kicking. If you are looking to squeeze in a workout in under an hour, then this 3000 yard or meter workout will do the trick for all you triathletes and open water swimmers! The drills for this week should be focused on a high elbow recovery. You should be thinking about leading your recovery with your elbow and not your hand. Check out our latest video with the Stop Stop Switch Drill and explanation of the elbow leading the recovery. Don’t forget to have fun, share this with your friends and leave your thoughts in the comments section!

Warm-Up

1 x 200 easy swimming with your choice of equipment

8 x 25 @ :10 rest Alternating 25 Stop Stop Switch Drill / 25 build swimming

Main Set

Novice swimmers do 1 round, Intermediate do 2-3 rounds and advanced should do all 4 rounds!

4x: There is no extra rest between rounds. Have your fins ready and get them on and off as fast as possible!

2 x 200 @ :20 rest holding 85% of maximum effort. Make sure to get your times for each of these.

1 x 200 @ :20 rest kick with fins holding the same pace as the 2 x 200 swims above

Cool Down

4x 50 @ :05 rest all alternating 25 drill/ 25 swim

Successful swims are built with Endurance!