4000 Yard Intermediate Swim Workouts

author : Tri Swim Coach

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This month we hit the 4,000-yard marker! This will likely be your peak yardage. Drills still make up about 15% of each workout, and we’re continuing with some advanced-level training.

Practice these three workouts each week for 4 weeks. This month we hit the 4,000-yard marker! This will likely be your peak yardage. Drills still make up about 15% of each workout, and we’re continuing with some advanced-level training. Allow plenty of time to complete these workouts- usually at least one hour. The focus this month should be on decreasing your interval while maintaining great technique.

Day 1

Warm Up: 500, count strokes every 4rth length
Drill:

8 x 100:

  1-4) 50 Kick on side/50 Swim, focusing on hip rotation

  5-8) Descend Rest= :10

4 x 75 on Cruise interval, count strokes on middle length. [.....]

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date: April 20, 2009