Many novice swimmers start their race with an effort that is either too hard or too easy. Advanced swimmers start their race with a purposely hard, yet controlled effort. Regardless of your ability level, it is a great idea to practice swimming at these intensities. If you don’t, you may find yourself doing elementary backstroke 200 yards into the swim! This workout helps prepare your body to cope with the intensity of the swim start. The workout has a very minimal warmup, followed by a blast of intensity and some steady state swimming that will certainly challenge everyone.
Warm Up
200 aerobic swim
Main Set
2 x 150 all-out swim with paddles on :10 rest
1 x 300 threshold swim on :20 rest
1 x 300 aerobic swim with pull buoy on :30 rest
1 x 300 easy swim
2 x 100 all-out swim with paddles on :10 rest
1 x 200 threshold swim on :20 rest
1 x 200 aerobic swim with pull buoy on :30 rest
1 x 200 easy swim 2 x 50 all-out swim with paddles on :10 rest
1 x 100 threshold swim on :20 rest
1 x 100 aerobic swim with pull buoy on :30 rest
1 x 100 easy swim
Cool Down
400 easy swim
Total: 3,000 yards