This is one that I have challenged a lot of of triathletes to do. And not to slight them, many are not used to swimming on an interval or at pace. For some it was a challenge.
Rather than swim a large distance, we break it down into manageable chunks to get to the cumulative distance (3.9 IM for example). The interval used are my top swimmers – adjust accordingly to your level of fitness and goals.
Workout
1 x 400 ez warm up
10 x 400’s as:
4 x 100 RPE 75%-80% @ 1.45 (count strokes per 25)
2 x 200 RPE 80% – 85% @ 3.30 (DPS -1 per 25; 100 pace faster than 4×100)
4 x 100 Descend 1-4 @ 1.45 (start at 1st set pace and descend from there)
8 x 50 build @ 1.15
1 x 400 for time
4 x 100 RPE @ 80%+ @ 1.45
2 x 200 RPE @ 85% @ 3.30
4 x 100 Descend 1-4 @ 1.45 (take time from previous descend and try to descend from there)
16 x 25 AFAP @ 60
1 x 400 for time
10 minute warm down
Workout Total: 4400
This free workout was provided by Gators Academy of Swimming Head Coach Clint Stevens.
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