Workout Wednesday: Three diverse swim sets from Antoine Jolicoeur Desroches
Antoine Jolicoeur Desroches shares three great swim sets for Workout Wednesday — a recovery set, a fly set and a challenging threshold set.
“The Lazy swim” workout — 3 km
This is my favorite workout when I want to do a recovery swim. It’s really simple and the fact that it is descending makes it more motivating, especially when you are tired and don’t really feel like doing a long and boring swim workout.
Twice through:
- 500 m swim
- 400 m pull
- 300 pull and snorkel
- 200 pull and paddles
- 100 kick
“I believe I can fly” workout — 2 km
Integrating some fly sets into your swimming training is a great way to become a better swimmer and become stronger.
- 400 swim w-up
- 200 fly drills (1 arm- other arm- both arms)
- 100 kick fly
- 4 x 50 fly with fins
- 100 kick fly with fins
- 4 x 50 (25 fly- 25 swim)
- 100 kick fly
- 4 x 50 fly FAST
- 100 kick fly
- 400 swim cool down
“Till I collapse” workout — 3 km
You can make this workout longer by doing a longer warm-up. The beginning of the workout will make you feel a little bit tired and your shoulders will be tired after swimming with paddles and doing a 400m tempo. The goal of the main set is to make you swim fast with tired shoulders to simulate the end of the swim of a triathlon when you need to accelerate to bridge a gap.
- 400 swim w-up
- 400 pull paddles
- 400 pull paddles & snorkel
- 400 swim tempo (pace 2-4 km)
- 4 x 50 race pace (10 sec rest)
- 200 pull easy
- 4 x 50 All OUT
- 200 pull easy
- 4 x 50 (25 easy-25 all out)
- 200 kick easy
- 200 swim easy