Workout Wednesday: VO2max and Kicking!
Coach Will Crushing A Swim Set
Happy Workout Wednesday! This week we are working on improving our vo2 max and flutter kicking. This is perfect for swimmers and triathletes who are looking to take their fitness to the next level. The main set comes in at 1800 yards/meters but feel free to adjust if you are a little newer to swimming. Your goal for the 200s in this workout is to be hovering right around 90% of maximum effort. Then you go right into the 100s kick without any additional rest and your goal is to hit the same pace kicking as you did swim in the previous 200. We are going to be doing some Tarzan Swimming so if you aren’t sure what that is please see our last blog post and video all about it! Get ready for some heart pumping action with this workout! 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 75 @ :10 rest alternating 25 Tarzan Swimming/50 build swimming. Work to get the heart rate up here on these and get ready to rock the main set!
Main Set
6x: No Extra Rest Between Rounds.
1 x 200 @ :20 rest even split holding 90% of maximum effort. As soon as this is done put your fins on!
1 x 100 @ :15 rest Kick only with fins. Your goal is to hold your average 100 time from the 200 above. As soon as you finish take your fins off quickly and get ready for the next 200.
Cool Down
4-6 x 50 @ :05 rest all alternating 25 drill/ 25 swim