2000m aerobic spike set to ease into the new year/new season. The paces were more of a ‘feel’ this early in the season.
Not designed to be hitting a certain pace but to just swim ‘fast’, continually change the pace, and accelerate in and out of turns and breakouts. Swimmers have not touched pace since before Christmas.
*Written for high schoolers and can be adapted for Adults and/or Juniors.
Workout
1x 400 Free/Form x50
4 x 150 +0’15” Free – Kick/Drill/Swim
8 x 75 @1’15” Dec 1-4 – Pull
8 x 50 @1’00”
> Variable pace
4 rounds of the following:
4 x 100 @1’40” DPS
100 @2’00” Easy
1) 1st 25 @200p 2) 1st + 2nd 25 @200p 3) 1st + 3rd 25 @200p
4) 1st + 4th 25 @200p Set #3 Paddles Set #4 Fins
8 x 50 @0’50” Back – Flush (10m UW walls)
2 rounds of the following:
6 x 50 @1’00” Free
100 Free – DPS
> Long dog/Swim x25 Snorkel Focus on path of the hand Swimming straight + pulling straight
Workout Total: 5200
This workout was provided by Coach Bobby Hurley.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
[bh_coaching_call]
