Jan Wolfgarten is the founder of Swimazing, a comprehensive swim training program that helps swimmers maximize their performance, including Ironman World Champion Sebastian Kienle.  He is also the current German National Record Holder in the short course 1500-meter freestyle and won several international titles during his illustrious swim career.   

Jan recently joined forces with FINIS as a brand influencer and we sat down with him and he shared his favorite distance workout with us.  Check it out!

 

This is one of my favorite workouts from my time back at the University of Florida in our professional training group. We did this set every Monday morning during my time there and it helped me develop my distance freestyle.

 

Warm-Up:

24×50 (12x Pull, 12x Swim) on :50 sec.

 

Main Set:

100 Pull on 1:15       +        100 Swim on 1:10

200 Pull on 2:30       +        2×100 Swim on 1:10

300 Pull on 3:45       +        3×100 Swim on 1:10

400 Pull on 5:00       +        4×100 Swim on 1:10

500 Pull on 6:15       +        5×100 Swim on 1:10

600 Pull on 7:30       +        6×100 Swim on 1:10

700 Pull on 8:45       +        7×100 Swim on 1:10

800 Pull on 10:00     +        8×100 Swim on 1:10

900 Pull on 11:15     +        9×100 Swim on 1:10

 

Warm Down:

200 Swim

 

Total Distance: 10,400

Now, I realize some of these intervals might be difficult, but adjust accordingly to your skill level and give it try!