Distance: 1400m
For this workout you need: Fins, Pull Buoy
Warm Up – 400m
2 x 200m
Swim relaxed front crawl with a constant breathing pattern.
▸ Breathe every 3th stroke.
▸ Rest 30s after each interval
Main Set – 500m
2 x 50m
Swim on your back kicking with fins. Point one arm in your swimming direction, the other one to the ceiling.
▸ Alternate arms after each interval.
▸ Rest 20s after each interval
2 x 100m
Swim front crawl.
▸ Focus on a strong, exaggerated stroke.
▸ Rest 20s after each interval
1 x 200m
Swim front crawl like Gregorio Paltrinieri with a pull buoy.
▸ Focus on a good rhythm with a high stroke frequency, a slightly elevated head position and lightly crossing the center line during the pull phase.
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 – 300m
3 x 100m
Swim front crawl with fins.
▸ Focus on head position. Breathe every 3rd stroke.
▸ Rest 30s after each interval
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