Distance: 2000m
For this workout you need: Fins
Warm Up – 500m
8 x 50m
Choose your favorite drill for this exercise.
▸ Rest 30s after each interval
2 x 50m
Swim front crawl with fins.
▸ Breathe every 3rd stroke.
▸ Rest 20s after each interval
Main Set – 1300m
2 x 200m
Swim front crawl like Gregorio Paltrinieri.
▸ 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 40s after each interval
6 x 100m
Swim front crawl with a single arm.
▸ Alternate the active arm after each 50m. Rest the hand of the passive arm on the side of your hip.
▸ Rest 30s after each interval
6 x 50m
Swim with extended arms and a steady kick. Alternate between front and back position of your body every 10m.
▸ You can use fins to make this exercise easier.
▸ Rest 20s 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