One-Hour Workout: Intensity Increase Swim Set

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

This week’s swim workout comes from Atlanta-based coach Andrew Shanks, who works for Dynamo Multisport. Shanks gave two options for swimmers of different speeds.

The 3500 option is for advanced swimmers, the 2700 option is for the majority. “The 400/300 to start each round is meant to be mellow since the intensity increases during the main set,” Shanks advises.

RELATED: High Intensity For High Performance

Advanced option

Warm-up
300 swim, 200 kick, 4×100 as 50 drill/50 swim

Main Set (x2)
400 at 60–70% with 20 sec rest
2×200 build by 50s to 80% with 20 sec rest
4×100 descending to 90% with 15 sec rest
Take an additional 1 min rest after the first round

Round 1: Pull
Round 2: No gear

Cool-down
200 easy

= 3500 total

RELATED: Open-Water Swimming Workout Bootcamp

Standard option

Warm-up
300 swim, 200 kick, 2×100 as 50 drill/50 swim

Main Set (x2)
300 at 60–70% with 20 sec rest
2×150 build by 50’s to 80% with 20 sec rest
3×100 descending to 90% with 15 sec rest
Take an additional 1 min rest after the first round

Round1: Pull
Round 2: No gear

Cool-down
200 easy

= 2700 total

More one-hour workouts

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