Happy Workout Wednesday! This week we are working on speed. This is a 2000 yard/meter workout that is perfect when you need to squeeze in a quick 40 minute to 1-hour workout. Whether you are a swimmer or a triathlete, this workout will have you suffering. Get ready to work your tail off and to have some fun! The drills for the warm-up and cool-down should be focused on the catch element of the pull. We have put together a great video showcasing 7 different drills that you can do to help bring your pull to the next level. Here is the video of the High Elbow Pull Drills also known as Early Vertical Forearm. As always have fun, share with your friends and leave your thoughts in the comments!

Warm-Up

1 x 200 easy swimming with your choice of equipment

4 x 75 @ :10 rest Alternating 25 pull drill / 50 build

Main Set

3x 100 @ done as: 25 sprint rest :05 / 75 goal race pace rest :30

1x 100 @ :15 rest easy 25 kick / 25 swim / 25 drill / 25 swim

3 x 100 @ done as: 75 goal race pace rest: 10 / 25 sprint rest :20

1x 100 @ :15 rest easy 25 kick / 25 swim / 25 drill / 25 swim

3 x 100 @ done as 25 sprint rest :05/ 50 goal race pace rest :10/ 25 sprint rest :20

1x 100 @ :15 rest easy 25 kick / 25 swim / 25 drill / 25 swim

1 x 100 @ MAX EFFORT!

Cool Down

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

Successful swims are built with Endurance!