”4, 3, 2, 1”
This is one of my favourite sessions because of its simple, yet diverse nature.
4, 3, 2, 1 is 400m, 300m, 200m, 100m swimming intervals.
It can be used as a warm up, a progressive main session or repeated several times to make up a full swim. It can be edited and modified to become a recovery session, volume based session or quality session.
The staple is:
400m fins, 300m swim, 200m pull, 100m paddles
A great warm up, but repeat it 2-4 times and you have a simple main session and 2-4km in the bank!
One variation is to complete one round as above, a second round all swim only (no tools) but increasing effort as the distance decreases and then another round easy as a cool down.
Give it a go! Enjoy…