Workout Wednesday: Fast Feet!
Photo Credit: Helen Cogan Photography
Happy Workout Wednesday! This week we have another a 3000 yard/meter set that is going to make your legs burn. Today is all about fast feet and working on your shoulder mobility with some tight streamlines. Whether you are a triathlete or swimmer, you can always work on your kick. The kick is the foundation of the freestyle stroke and it deserves some love! As you make your way through this workout, try to focus on your kick. You should have a small, fast and consistent kick through each part of the main set. If you are a triathlete, I highly recommend you do this workout before your runs as you may experience some calf cramps. As always have fun, share with your friends and leave your thoughts in the comments!
Warm Up
1 x 200 Swim with a front snorkel
4 x 50 @ :10 rest alternating 25 drill/25 swim
Main Set: Have Your Fins Handy!
2 x 200 @ :15 rest Swim Negative Split. 2nd 100 should be faster than your first 100. No equipment.
3 x 100 @ :10 rest Sprint streamline kick with fins on.
8 x 50 @ :10 rest Swim holding 85%-90% of maximum effort on all of them.
3 x 100 @ :10 rest Sprint streamline kick with fins on.
8 x 25 @ :10 rest All Max Effort Swimming! Focus on Fast Feet!
6 x 100 @ :15 rest Holding Best Average! This is holding as fast as you can go but holding the same time on all 6 with only :15 rest in between each one.
4 x 50 @ :30 rest All Sprint with fins focusing on fast feet!
Cool Down
1 x 200 easy swimming focusing on technique and feeling good.