top of page
Search
  • Writer's pictureCompetitive Swimwear
    • Aug 25, 2020
    • 1 min read

004 - Swim Workout, LC Endurance

Updated: Sep 22, 2020

Workout goal: Targets endurance and leg power

Pro tip: Make sure you try to push each fast one of the dec. I know it's hard but that's where champions are made!


Below are links to the Equipment I used (or new versions) on Amazon or reviews on this site:

Zoomers: https://www.competitiveswimgear.com/post/finis-gold-zoomer-fins

Paddles: https://www.competitiveswimgear.com/post/the-original-stroke-technique-paddle

Goggles: https://amzn.to/2QaeopS



Warm-Up:

3 x (200 @ :20 rest free

2 x 50 @ 1:00 25 scull, 25 choice swim

Preset:

8 x 100 @ 1:45 choice 25 kick, 25 drill, 50 swim min. strokes

4 x 150 @ 2:30 100 free, 50 nonfree build

Main Set:

3 x 400 @ 5:00(5:30) free dec. 1-3

200 @ 3:30 backstroke

4 x 300 @ 3:45(4:10) free w/paddles dec. 1-4

200 @ 3:30 backstroke

5 x 200 @ 2:30(2:45) free w/paddles & zoomers dec. 1-5

200 @ 3:30 backstroke

Speed / Leg Set:

12 x 50 @ :55 brst pull w/zoomers&paddles

6 x 150 @ 2:30 50 choice kick, 100 IM


Warm down:

300 wd

482 views0 comments

Recent Posts

See All

Workout goal: Focus on good stroke transitions and maintaining speed as you change strokes. Pro tip: This is not an easy set, really focus on keeping good technique especially when you are going fast.

Not enough can be said about powerful legs in swimming. If you never work your kick you'll never have fast underwaters or an even stroke. Here is leg burner!! Below are links to the Equipment I used

This is a great set to work on that last 50 or 100 of your 200. I ended up dropping my 200 yrd fly from 1:54 (highschool) to 1:43 (college)! Below are links to the Equipment I used (or new versions)

bottom of page