Published August 6, 2013 08:10AM
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
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