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Distance Swim Set - Daily Workout: 08.07.17

August 7, 2017

Monday's always seem like a good day for a distance swim and a good bit of pulling. Usually "weekend warriors" (aka triathlete's with "normal" 9-5's) are a bit haggard from the weekend and need to get in some distance without many harder efforts. Tossing in a lot of pulling helps out as well since the legs become passive and can relax for most of the workout. This workout will sneak up on you if you start out too aggressive. Be sure to stay mellow at the start and build into the workout! 

 

Warm up: 

3x300 on 30"-ish rest

- #1: Choice 

- #2: 50 kick/50 swim w/fins

- #3: 50 drill/50 swim w/fins

**Drill: Pendulum Swing: https://www.youtube.com/watch?v=FZPRzX2CBZc&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&index=18&t=1s

(900 warm up) 

 

Main Set: 

600 pull - steady 60% effort on 30" rest

6x50 on 55/100/105 (pick an interval that gives you 15" rest) 

- Descend 2-2-2 to finish at 80% 

500 pull - steady 70% on 30" rest

6x50 on 55/100/105 (pick an interval that gives you 15" rest) 

- Descend 2-2-2 to finish at 85% 

400 pull - Negative Split to 75-80% on 30" rest

6x50 on 55/100/105 (pick an interval that gives you 15" rest) 

- Descend 2-2-2 to finish at 90% 

(2400 main set/3300 total) 

**You can adjust the set to be a 600/400/200 with 4x50's between, desc #1-4 on those, and that becomes 1800 set/2700 total)** 

 

Warm down: 

100 easy swim

100 kick w/fins

100 swim - focus on good form! 

(300 warm down) 

- Total: 3600 

 

Enjoy! 

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