3 swimming workouts to improve

They are separated by levels and session distance.

We echo this training published by the magazine Triathlete, where they give us a good training to do in a pool separated by levels and session distance.

Nomenclature

  • @ -> set pace in seconds
  • 3/5/3/7 breaths -> number of strokes between each breath. In this example you have to breathe every 3 strokes, every 5, every 3 and every 7

Choose the one that best suits you and practice

Training A:

Distance: 4.400 meters

  • 300 free swim / 300 pull / 300 technique / 300 kick
  • 4 × 200 pull @ 3:00 (3/5/3/7 breaths every 50 meters)
  • 8 × 25 @: 30 (1/2 fast !, 1/2 easy)
  • 20 × 100 @ 1:50 (75 competition / 25 easy rhythm)
  • 200 back to calm

Training B:

Distance: 3.700 meters

  • 300 free swim / 300 pull / 300 technique / 300 kick
  • 3 × 200 pull @ 4:00 (3/5/3/7 breaths every 50 meters)
  • 8 × 25 @: 40 (1/2 fast !, 1/2 easy)
  • 15 × 100 @ 2:30 (75 competition / 25 easy pace)
  • 200 back to calm

Training C:

Distance: 2.500 meters

  • 200 free swim / 200 pull / 200 technique / 200 kick
  • 3 × 150 pull w /: 30 rest (3/5/3 breaths every 50 meters)
  • 6 × 25 w /: 15 rest (1/2 fast, 1/2 easy)
  • 10 × 100 w /: 30 rest (75 competition / 25 easy rhythm)
  • 100 back to calm

You can check in the following link more swimming workouts

Related publications

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