International Distance Swim Workout “G”
Swim Workout: International/Olympic 1700 yds
| Warmup (400) |
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| 4 x 25 (alternate Breast & Freestyle)
2 x 50 (50 fast, 50 easy) 2x 100 (Drill/Swim by 25s) |
Alternate breaststroke with freestyle…focus on streamlining during the stroke.https://www.youtube.com/watch?v=mUjNv1HHYEc
For Drill, practice Skate, 3 stroke, Skate |
| Main set (1200) |
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| If any of these “lines” of the swim practice feel strained, difficult or lack the smoothness of the warmup, then repeat the PREVIOUS line rather than continuing on. This is a form focused swim. | |
| 8 x 50 | Keep your long smooth stroke and try to make each length the same speed. Rest 5 breaths between each. |
| 4 x 100 | OK to let your stroke count go up 1 or 2 on this round. As before, make each 50 the same pace as the previous one. Rest 5-10 breaths. |
| 2 x 200 | Stroke count should be stabilized for this, that is, it should not go any higher than it was for the 50s previously. Rest 10 breaths between each |
| Cooldown (100) |
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| 2-4 x 50 | Swim 2-4 easy 50s, alternating different strokes, either breaststroke then backstroke or freestyle. |