3 different workouts working on all aspects you need to get back in swimming shape fast. Each workout has 3 options for the main set allowing for you to cycle through them up to 3 times and adapting to your abilities.
Workout #2 : Kick
Warm-up:
300 swim choice
200 kick choice
100 drill
Pre Set:
10×50 kick R10”
odd: free – even: stroke
3×100 IM (drill, kick, swim by 100) R10”
400 kick with fins strong and steady
Hold a good pace but keep HR below or at 25
100 easy swim choice
Main Set Option 1:
4×100 free kick @2’15
1.: 25 strong, 75 smooth, 2.: 50 strong, 50 smooth, 3.: 75 strong, 25 smooth, 4.: either all strong or all smooth (go by feel and day)
Main Set Option 2:
4×150 kick with fins R10”
1st and last 25 of each 150 under water
Main Set Option 3:
4×75 kick without board R10”
25 left side, 25 right side, 25 fly kick on back
2×50 kick with fins under water (rest up to 1’)
Swim Down:
6×50 free @50”
100 easy choice
WORKOUT TOTAL OPTION 1: 2700 – OPTION 2: 2900 – OPTION 3: 2700
