This workout is one of my favorites. It’s a very common main set at the club, high school, and college level. It focuses on building aerobic capacity through short rest interval training. If you’d like to learn more about interval training, watch this.
See Also: 10 Steps to Swim Smarter Freestyle
- Distance: 4,500 yards
- Duration: 67 Minutes
- Focus: Aerobic Conditioning
Drill Set: Fist Drill
Fist Drill: Ball up both your hands into a fist and swim as you normally would. By reducing the surface area of your hand, you’re forced to pull the water more efficiently with your entire arm. This really engages your forearms. As you extend forward imagine you’re reaching over a large log to pull yourself forward. Once you go back to normal swimming, the nerves in your hands should feel alive and swimming should feel effortless.
- 5 x 100s Free @ 1:20 (1:20 pace)
- 4 x 200s Free @ 2:30 (1:15 pace)
- 3 x 300s Free @ 3:30 (1:10 pace)
- 2 x 400s Free @ 4:20 (1:05 pace)
- 1 x 500 Free @ 5:00 (1:00 pace goal)