• Competitive Swimwear

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

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