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 #3 : Recovery & Technique
Warm-up:
500 swim choice
8×50 odd: 25 drill, 35 swim choice – even: 25 scull, 25 swim choice
300 pull (no breathing under flags – paddles optional)
4×50 25 free no breath, 25 backstroke double arm
100 kick choice
Main Set Option 1:
6×100 choice (25 scull, 25 drill, 50 swim) R20”
Main Set Option 2:
4×125 25 fly, 25 free, 25 back, 25 free, 25 breast
odd: fly, back and breast: drill – free: swim
even: fly, back and breast: swim – free: drill
Main Set Option 3:
8×75 odd: kick without board R10” – even: free (25 scull, 25 drill, 25 swim) R20”
2×50 free breath control (as few breaths as possible) R30″
Swim Down:
100 easy choice
WORKOUT TOTAL OPTION 1: 2500 – OPTION 2: 2400 – OPTION 3: 2500
This workout was provided by Coach Nico Messer.
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