Weekend Swim Workout: Swim Survival Handbook
It might as well be the official motto of endurance sports: You never know what’s going to happen on race day.
Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.
How are you going to stay composed if, say, a big wave turns you upside down just moments after the start? The best you can do is prepare for anything the race, weather and fellow competitors throw your way. These Swim Survival Handbook workouts featuring water treads, single-arm drills, and some mid-lane somersaults will do just that.
Swim Survival Handbook
A:
600 warm-up (every third 50 Single-Arm Drill)
6×100 on 1:45 (25 sprint kick, 75 swim)
400 pull (breathing to one side, switch sides each 100)
6×100 on 1:45 swim (tread water between each interval)
400 pull (breathing every fifth stroke)
6×100 on 1:45 (IM)
400 pull (scull every fourth 25)
6×100 on 1:45 (full somersault in middle of each 25)
100 cool-down
Total: 4300
B:
450 warm-up (every third 50 is Single-Arm Drill)
6×75 on 2:00 (25 sprint kick, 50 swim)
300 pull (breathing to one side, switch sides each 50)
6×75 on 1:45 swim (tread water between each interval)
300 pull (breathing every fifth stroke)
6×75 on 2:00 (non-free)
300 pull (scull every fourth 25)
6×75 on 1:45 (full somersault in middle of each 25)
150 cool-down
Total: 3300
C:
300 warm-up (every third 50 is Single-Arm Drill)
4×75 with 30 sec rest (25 sprint kick, 50 swim)
300 pull (breathing to one side, switch sides each 50)
6×50 swim (tread water for 15 sec between each)
200 pull (breathing every fifth stroke)
6×50 with 20 sec rest (non-free)
200 pull (scull every fourth 25)
4×75 with 30 sec rest (full somersault in middle of each 25)
100 cool-down
Total: 2300