We did this workout yesterday and it is a tough and challenging one. The warm-up was long because we had been out of training for a day and it takes a while to get your body started again.
5x (4×100 free kick on 1:45, 1×100 free swim on 1:45) – the first part is focused on hard kick and swim; goal was 400 pace; then 100 easy.
4x (4×50 free on :45 and 1×50 easy on :45) – during this part we put on paddles and fins; the goal was to swim faster than 100 pace and almost everyone made it; then 100 easy again.
The last part was a set of 6×25 on 1:00 with highest speed; also with paddles and fins; the goal was to swim faster than a 25 sprint from a dive.
Workout PM
Meters | Set Description | EGY |
---|---|---|
2,200 | 4x 1 x 200 on 4:00 ONE ARM IM R1 FLY, R2 BACK, R3 BRST, R4 FREE 2 x 100 on 1:50 75 DRILL-25 SWIM R1 FLY-BACK, R2 BACK-BRST, R3 BRST-FRE, R4 FREE 3 x 50 on 1:00 FAST TURNS | – REC REC EN2 |
2,500 | 5x 4 x 100 on 1:45 FREE KICK 1 x 100 on 1:45 FREE SWIM | – EN2 EN3 |
100 | 1 x 100 on 2:00 EASY | REC |
1,000 | 4x 4 x 50 on :45 FREE PADDLES & FINS 100 PACE 1 x 50 on :45 EASY | – EN3 REC |
150 | 6 x 25 on 1:00 FREE, PADDLES & FINS SPRINT | SP3 |
200 | 1 x 200 on 4:00 SWIMDOWN | REC |
30:00 CHINS, SIT-UPS, PUSH-UPS |
WORKOUT TOTAL: 6150
This workout was provided by Järfälla Simsällskap Head Coach Fredrik “Ludde” Lundin.
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Fredrik Lundin
