3 workouts with 6x sets for swimming

These workouts are organized in distance and swimming speed.

We leave you an interesting training for swimming with sets of 6, which will make you improve your performance in the pool.

3 workouts with 6x sets for swimming

As there is no one swimmer the same as another, we have selected 3 difficulty levels so that you can do them all depending on your level.

Be free to change one for another, modify them although always keep the structure of the session.

3 training sessions

  • A, ideal for swimmers with paces between 1: 20-1: 30 in 100 meters.
  • B, ideal for swimmers with paces between 1: 50-2: 00 in 100 meters.
  • C, ideal for swimmers with rhythms of more than 2 minutes in the 100 meters.

Things to be able to do the training?

We clarify some nomenclature to make it easier to understand.

  • 12x 50: 12 sets of 50 meters
  • @ 60: Time to do the exercise, in this example 60 seconds
  • Rec: Recovery
  • Pullover: Using Pullboy

Training A (4.300 meters)

Heating

  • 500 free heating

Main phase

  • 12 × 50 (3: kick @: 60, 3: technique @: 50)
  • 6 × 25 @: 30 technique (fingers sliding water)
  • 6 × 75 @ 1: 10 crol (incremental, ends with the last length to 1: 10)
  • 6 × 25 @: 40 technique (With only one arm)
  • 6 × 75 @ 1: 20 crol (All at the same pace)
  • 6 × 25 @: 30 technique (grip)
  • 6 × 75 @ 2: 00 crol (all at the same rate)
  • 6 × 25 @: 30 pull (soft swim)
  • 6 × 75 @ 1: 05 pull (strong swim)
  • 6 × 25 @: 30 pull (breathe every 5)
  • 6 × 75 @ 1: 00 pull (strong swim)

Back to the calm

  • 200 back to calm

Training B (3.400 meters)

Heating

  • 500 free heating

Main phase

  • 6 × 50 (3: kick @ 1: 15, 3: technique @ 1: 05)
  • 6 × 25 @: 40 technique (fingers sliding water)
  • 6 × 75 @ 1: 20 crol (incremental, ends with the last length to 1: 20)
  • 6 × 25 @: 45 technique (With only one arm)
  • 6 × 75 @ 1: 30 crol (All at the same pace)
  • 6 × 25 @: 40 technique (grip)
  • 6 × 75 @ 2: 00 crol (All at the same pace)
  • 6 × 25 @: 40 pull (soft swim)
  • 6 × 75 @ 1: 20 pull (strong swim)

Back to the calm

  • 200 cool down *

Training C (2.600 meters)

Heating

  • 400 free heating

Main phase

  • × 50 (3: kick, 3: rill technique w /: 20 sec rec)
  • 6 × 25 @: 50 technique (fingers sliding water)
  • 6 × 75 w /: 30 sec rec (each length faster)
  • 6 × 25 @: 50 technique (With only one arm)
  • 6 × 75 w /: 45 rec (All at the same rate)
  • 6 × 25 @: 45 pull (soft swim)
  • 6 × 75 w /: 30 rec (pull)

Back to the calm

  • 100 back to calm

Source: Triathlete Magazine,

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