2900 Yard Speed Work Swim Set

Speed_tips_July28th2016

The swim set this week focuses on speed work. The main set, 1600 yards, contains a mix of yardage that should be done as a fast pace. Like any training, intervals are found to be very helpful. Push hard on the fast and keep a steady pace when required. The warm up includes some alternate breathing drills that will help with bilateral breathing.

Warm up – 800 yards
– 4 x 25 alt. breathing (left, right, 3, 5)
– 4 x 50 6-3-6
– 4 x 50 6 kick switch
– 4 x 50 6-3-6
– 4 x 25 alt. breathing pull buoy (left, right, 3, 5)

Main Set – 1600 yards
– 4 x 100 (:10 rest)
#1 – 75 Steady / 25 Fast
#2 – 50 Steady / 50 Fast
#3 – 25 Steady / 75 Fast
#4 – 100 Fast
*Repeat 4 times

Cool down – 500 yards
– 2 X [150 swim / 50 choice]
– 4 x 25 no breathers

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