About the workout:

Swim training can often feel quite repetitive and it can feel like you are chugging along simply ‘maintaining’ speed and fitness and not actually moving forward. Times like this are often good to seek advice from your coaches on your technique, as even small tweaks could make a huge different in your efficiency in the water and give you a bit of an edge if you feel like you have come to a bit of a plateau with your training. You can also get a boost from mixing your workouts up a bit, which is the aim of this workout. It’s quite creative and, a bit different from your traditional pool swim workout!

Warm Up:

400m easy choice

8x50m IM (fly,back,breast,free x2) – 10sec rest in between 50’s

8x50m kick with Finis foam kickboard – 15sec rest in between 50’s

Main Set:

(100m free max

Out of pool: 10x press ups, 10x burpees

50m free max

Out of pool: 1 min prone hold

100m easy)

Repeat this set 4x with 1 min rest in between sets

5x200m free @1500m race pace – 15 sec rest in between sets

Warm Down:

200m easy choice

Total distance: 3km