Happy Workout Wednesday! This week is all about going fast! There are very few things that are more fun for swimmers and triathletes than getting to let it all go and swim as fast as possible. This workout is short and it will go by quick because it is so much fun! The main set is 1500 yards/meters of all out swimming but it will be a breeze because it is all 25s! It is a chance for you to work on adding multiple gears to your stroke so you can take your tempo to the next level come race day. Really dig deep on these and go after it. Switch up the stroke by round if you like doing strokes other than freestyle. Your goal should be to try to keep all your swim times between 1-2 seconds of one another. Whether you are a swimmer or a triathlete, you will benefit greatly from this speed based workout. If you haven’t seen our One Arm Swimming Progression then you should go watch now because you will need it for the workout today! If you really want a great workout, then hit the pool with friends so you can match off and really race! As always have fun, share with your friends and leave your thoughts in the comments!

Warm Up

200 alt 25drill/25kick/50 swim

6 x 50 @ :10 rest alternating arm by 50. Within each 50 alternate 25 one arm swimming drill 1/ 25 one arm swimming drill 2. If you don’t know what this is you can find them in our Youtube Video Here!

4x75 @ :10 rest fast streamline kick with fins on your back. Work on small quick, powerful kicks!

Main Set

2-3x: No Rest Between Rounds. Newer swimmers do 1 to 2 rounds, intermediate and up do 3 rounds.

    20 x 25 @ :10 rest all 95% of max effort or harder. Each 25 should within 1-2 seconds of one another.

    1 x 100 @ 1:00 rest easy swim recovery

Cool Down

1 x 200 easy swimming focusing on technique and feeling good.

Successful swims are built with Endurance!