Swim time! …. A little bit of everything

 

When we are training, a workout most likely consists of threshold pace, sprints, strength work, or it’s an easy day. I like to sometimes mix it up and have a workout consist of multiple types of training. The following swim set has a little bit of everything.. Drills, threshold, strength, and sprints. The best part of this workout is that it goes by fast since there is a variety of sets and it can be done at any part of your season. Make sure to focus on keeping good form during the threshold part of the set and then just go for it (don’t think about your stroke too much) during the sprint part of the set.

 

Warm up:

8×100 (odd are swim, even are 50 kick/25 drill/25 swim) :20 seconds rest in between each 100

 

First set:

3 rounds of 4×50 free (#1 25 easy/25 fast; #2 25 fast/25 easy; #3 50 fast; #4 50 easy) :10 seconds rest in between each 50 and 60 seconds rest

 

Main set:

600 free pull with paddles threshold pace- rest 60 seconds

2x 50 sprint free – FAST- rest 30 seconds

400 free pull with paddles- rest 60 seconds

4×50 sprint free- FAST- rest 30 seconds

200 free pull with paddles- rest 60 seconds

6×50 sprint free- rest 30 seconds

 

200 easy choice swim

 

Last set:

16 x 25 with fins (4 fast kick with a board, 4 fast freestyle swim, 4 fast kick with a board, 4 fast freestyle swim) 5-10 seconds rest in between each 25

 

200 easy choice swim

 

Total: 4000

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