3500 Yard Intermediate Swim Workouts

author : Tri Swim Coach

comments : 0

The focus this month will be on increasing speed in combination with decreasing stroke count. We're starting to get into some serious yardage.

Practice these three workouts each week for 4 weeks. This month, drills make up about 15% of each workout, and we’re continuing a bit of sprinting/anaerobic work. We're starting to get into some serious yardage. Allow plenty of time to complete these workouts- usually at least one hour.

The focus this month will be on increasing speed in combination with decreasing stroke count.

Day 1

Warm Up: 300 Count strokes every 4th 50
6 x 50 Descend 1-3, then 4-6. Rest= :10
Drill: 4 x 100
#1) Fist drill
#2) Distance per stroke
#3) Descend stroke count per 25
#4) Free, moderate pace, focus on hip rotation and glide
Rest= :10-15 after each 100
Main: 2 TIMES THROUGH THE FOLLOWING SET:
4 x 100 on Cruise interval
4 x 75 Middle 25 is backstroke or your choice of free drill. [.....]

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date: February 23, 2009