Session of the Week
Try this swim session for aerobic development and strength endurance. It is designed to have you swimming strong in the back half of the session. Simple and Effective.
Focus on quality of movement throughout the session, especially in the back end when you are starting to fatigue.
200m fins / 200m swim / 200m fins as a gentle warm up then:
7 x 100m easy with fins on / 5-10sec rest
7 x 100m moderate intensity swimming / 10-15sec rest
7 x 100m firm intensity pull / 15-20sec rest
7 x 100m hard with paddles / 20-25 sec rest
200m pull / 200m swim / 200m fins
If time poor or if you’re not up to total session duration/distance then reduce the reps to 5 each in the main set
Tip: make sure you start at appropriate intensity so you can progress your effort throughout the main set
Happy swimming… enjoy!