Workout Wednesday: Threshold And Speed!
Happy Workout Wednesday! This week we are working to red line it the entire main set! This is perfect for swimmers and triathletes who need to kick it into high gear when they are exhausted. This workout is a little on the longer side but the main set is 1800 yards/meters. If you are newer to swimming, then you may want to stick to 1 or 2 rounds while those who are more advanced can go for 3 rounds. If you really want to see how tough you are, then I DARE YOU to go for 4 rounds! Your goal for all the 100s of the main set is to be working at 85% of max effort and the 50s should be as fast as possible. Try not to hold back so you get the most out of this workout. The efforts are short so there is no reason not to push. Before the main set we are really focusing on the 1 arm swimming this month. If you haven’t seen our One Arm Swimming Progression, then you should go watch now! Bring your friends so you can suffer together! If they hate you when it is over, then were they ever really your friend? As always have fun, share with your friends and leave your thoughts in the comments!
Warm Up
200 easy 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. For a refresher Youtube Video Here!
4 x 100 @ :10 rest fast streamline kick with fins on your back. Work on small quick, powerful kicks! Get your heart rate up and get ready to rock the main set!
Main Set
3x: No Extra Rest Between Rounds.
4 x 100 @ :15 rest hitting the higher end of your threshold effort which is 85-90% of max effort.
4x 50 @ :25 rest As FAST AS POSSIBLE!
Cool Down
4-6 x 50 @ :05 rest all alternating 25 drill/ 25 swim