Wednesday – SWim

June 1, 2021

Benchmark Swim – 1

The main focus of this workout is to gradual build and set a benchmark on your efforts. Does that mean you have to go hard and almost puke? Yes! Be mentally prepared. My goal for you is to focus on building mental strength and perception what your body is capable. This is a gradual build through out a set of weeks. Lets get ready to rumble.

• Warm up:
  • 300 Free – Easy long (focus on your reach)
  • 2 x 200 pull no paddles (Focus on your catch and form)4 x 50 as 25 Fist Drill / 25 Free easy and long with 10 sec RI100 easy
• Main Set:
  • 400 All out effort (please record your time)
  • 200 Free
  • 4 x 100 Tempo with 10 sec RI
  • 400 Pull
• Cool Down: 200 choice

Wednesday – Swim

Wednesday – Swim

Wednesday – Swim Workout

Hello Team,

I understand that driving all the way down to the aquatic center can be tough sometime and traffic is being really bad. So if you will like to swim downtown instead, enclosed you will find the workout:

• Warm up:
  • 100 Free
  • 4 x 50 as 25 drill / 25 free with 15 sec recovery.
    • Take your time on this drill. One arm drill: https://youtu.be/80-7b9Io95w
  • Main set:
    • 800 pull with buoy 10 sec recovery
    • 7x 100 with 10 sec recovery
    • 2 x 200 with buoy 10 sec recovery
    • 4 x 50 as 25 drill / 25 free with 15 sec recovery.
      • Take your time on this drill. One arm drill: https://youtu.be/80-7b9Io95w
    • 5 x 100 Tempo with 10 sec recovery
    • 1 x 200 pull with buoy 10 sec recovery
    • 4 x 50 as 25 drill / 25 free with 15 sec recovery.
      • Take your time on this drill. One arm drill: https://youtu.be/80-7b9Io95w
  • Cool down: 100 free