Use this conditioning swim two to three times a week early in the season to improve aerobic capacity in the pool and general strength. As fitness improves, you can reduce the number of times to perform this workout a week.
During the main set, focus on bilateral breathing to promote stroke symmetry and symmetrical muscle development. Dictate your reps by effort or take the allotted rest between each.
RELATED WORKOUT: Swim Threshold Work
Please consult with your physician before starting any form of exercise. If you are currently dealing with an injury, please seek a rehab professional prior to beginning.
Workout of the Week: Conditioning Swim | 2500m
Warm-up
300m freestyle
6 × 50m as 25 drill/ 25 swim (choice drill)
15 sec. rest
Main set
2 rounds (1700m):
1 × 200m freestyle @ 60-70% intensity OR 20 sec. rest
5 × 100m freestyle @ 75% intensity OR 15 sec. rest
3 × 50m freestyle @ 75% intensity OR 10 sec. rest
1 min. rest
Cooldown
200m choice stroke
