Distance: 1700m
For this workout you need: Snorkel, Pull Buoy
Warm Up – 300m
3 x 100m
Swim easy front crawl.
▸ Rest 30s after each interval
Main Set – 1100m
2 x 300m
Swim front crawl with a snorkel.
▸ Focus on a strong, exaggerated stroke.
▸ Rest 30s after each interval
4 x 100m
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.
▸ Rest 20s after each interval
2 x 50m
Swim front crawl mixed with polo drill.
▸ Start with 25m polo drill, then transition into 25m full stroke.
▸ Rest 30s after each interval
Cool Down – 300m
3 x 100m
Swim easy front crawl with a snorkel.
▸ Rest 15s after each interval
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