Wednesday – Swim Workout

Muscular Endurance

In this swim workout we are going to be focusing on building your muscle endurance. You will be holding 80 – 85% with short recovery time. You will have drill work in between sets. Please review the following videos prior to the swim workout, so you can understand the videos.

Equipment needed:

  • Fins
  • Paddles
  • Kick board
  • Buoy

Warm up:

Main Set:

  • 4 x 150 Pull at 85% with 10 RI
  • 100 Kick with board
  • 3 x 150 Pull no buoy at 85% with 10 RI
  • 100 kick with board
  • 4 x 25 Kick all out with 20 sec RI
  • 2 x 150 pull no body at 85% with 10 sec recovery

Cool Down:

  • 200 choice
  • Tubing
    • 3 x 10 Full tubbing pull with 20 sec recovery

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