Published June 24, 2014 12:45PM
One-Hour Workout: Strong-Steady Swim Set
This swim set is made up of a mix of strong and steady efforts for every type of swimmer.
Photo: <a href="http://www.shutterstock.com/gallery-1100387p1.html?cr=00&pl=edit-00">Ververidis Vasilis</a> / <a href="http://www.shutterstock.com/?cr=00&pl=edit-00">Shutterstock.com</a>
Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).
This week’s swim workout comes from exercise physiologist, clinical/registered dietitian and USAT Level I coach Marni Sumbal of Trimarni Coaching and Nutrition. Sumbal says she created this swim set with a mix of strong and steady efforts for every type of swimmer.
RELATED – One-Hour Workout: Race-Day Pool Prep
Strong-steady swim set
Warm-up
1000—mix it up (include drills, fins, kick, pull, etc., stop as needed)
Main set #1:
6x the following (with 20 sec rest in between, continue repeating until the 6 rounds are complete):
150 strong (~90%)
100 steady (~80%)
(If your form suffers, take extra rest and for less experienced swimmers, you can shorten the set to 100/100 OR 100/50 and keep the same effort and extend the rest interval as needed)
200 easy
Main set #2:
6×50 (odd ~80%, even ~90%) w/ 10 sec rest
(If your form suffers, take extra rest)
Cool-down
200 easy
Total = 3200 yards
