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One-Hour Workout: 2800 Endurance + Speed Swim

This swim workout from coach MJ Gasik helps you learn to keep up speed while adding on distance.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s workout comes from MJ Gasik, a USAT Level I coach and the president of Tri Smart Coaching (Trismartcoaching.com) in Lemont, Ill. “This workout helps you learn to keep up speed while adding on distance,” Gasik says. “Sets are prescribed with a designated rest period vs. intervals to allow swimmers of all abilities to complete.”

RELATED: The Five Phases Of Swim Training

Swim Endurance: 2800 yards

Warm-up
200 swim
200 kick
200 pull

Drills
8×50 on 10 sec rest
-Drill down/swim back

Do this sequence twice:
1. Fist drill
2. Right arm only
3. Left arm only
4. Catch-up drill

Main Set
2x(3×200 on 20 sec rest)
-Descend (each 200 gets faster, start over on the second set of 3)

3×100 on 10 sec rest
-Breathe every 5 strokes

Cool-down
100 non-free
200 easy freestyle

RELATED: Triathlon Swim Tips For All Levels

More one-hour workouts.

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