Weekend Swim Workout: Fast/Easy 50s and Hypoxic Pulls

In this weekend’s session we’ll be including some hypoxic work. Just as hard pulling sets increase upper-body strength, hypoxic breathing sets strengthen the breathing muscles and increase lung capacity.

There are a few situations in open-water swimming where the ability to hold one’s breath is an advantage, such as diving under waves or being pushed underwater by a competitor. The hypoxic set in this session looks like this: 3/7 breathing pattern by 50. This means the swimmer breathes every third stroke on the first lap, and every seventh stroke on the second lap. The cycle repeats to complete the section.

Pick a set below that matches your schedule and fitness level, then dive in!

RELATED: How to Breathe When Swimming

Weekend Swim Workout: Fast/Easy 50s and Hypoxic Pulls

A:

400 choice/200 pull/200 kick
8×75 @ 1:15 (kick/drill/build by 25)
10×50 @ :45 (25 FAST!/25 easy)
600 pull (3/5 breathing pattern by 100)
20×50 @ :40/:60 (1 FAST/1 easy/2 FAST/1 easy/3 FAST/1 easy/etc)
400 pull (3/7 breathing pattern by 50)
200 cooldown
*4100 total*

RELATED: The Best Hand Position For Swimming

B:

400 choice/200 pull/100 kick
4×75 @ 1:45 (kick/drill/build by 25)
8×50 @ :60 (25 FAST!/25 easy)
400 pull (3/5 breathing pattern by 100)
20×50 @ :50/1:10 (1 FAST/1 easy/2 FAST/1 easy/3 FAST/1 easy/etc)
400 pull (3/7 breathing pattern by 50)
200 cooldown
*3400 total*

RELATED: Dear Coach: Why Should I Use Swim Paddles?

C:

300 choice/200 pull/100 kick
4×75 w/ :20 rest (kick/drill/build by 25)
6×50 w/ :15 rest (25 FAST!/25 easy)
400 pull (3/5 breathing pattern by 100)
10×50 w/ :10 rest (1 FAST/1 easy/repeat)
200 pull (3/7 breathing pattern by 50)
200 cooldown
*2300 total*

Looking for more swim-spiration? Check out our complete archive of Weekend Swim Workouts from Coach Sara McLarty.