Distance: 800m
For this workout you need: Snorkel
Warm Up – 200m
2 x 50m
Swim front crawl with a snorkel.
▸ Focus on a streamline position with the least resistance possible.
▸ Rest 20s after each interval
1 x 100m
Swim front crawl. Kick hard on the last 25m of each interval.
Main Set – 200m
4 x 50m
Swim front crawl.
▸ Kick as long as you can without breathing after pushing off, then transition into front crawl.
▸ Rest 20s after each interval
Time Trial – 200m
2 x 100m
Swim with sprint speed in this 100m time trial.
▸ You can log your time in the workout log.
▸ Rest 90s after each interval
Cool Down – 200m
4 x 50m
Swim 25m front crawl, then 25m a stroke of your choice.
▸ Rest 15s after each interval