Swim Workout: Active Recovery Speed Training by Chris Card

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Swim Workout

Distance

Rounds

Sets

800

1 X { 1x{

1x800	Warm-Up	(Mixed)	500 Swim, 200 Kick, 100 Pull	50% Effort
500 Swim, 200 Kick, 100 Pull

600

3 X { 3x{

1x100	Swim	(Freestyle)	Build Up	70% Effort
Build Up
1x75	Swim	(Freestyle)	Fast	90% Effort
Fast
1x25	Swim	(Choice)	Recovery	60% Effort
Recovery

400

1 X { 1x{

8x50	Kick	(Choice)	Descend	70% Effort
Descend

1350

3 X { 3x{

1x100	Swim	(Freestyle)	Slow	70% Effort
Slow
1x100	Swim	(Freestyle)	Fast	90% Effort
Fast
1x75	Swim	(Freestyle)	Slow	70% Effort
Slow
1x75	Swim	(Freestyle)	Fast	90% Effort
Fast
1x50	Swim	(Freestyle)	Slow	70% Effort
Slow
1x50	Swim	(Freestyle)	Fast	90% Effort
Fast

200

1 X { 1x{

1x200	Swim	(Choice)	Recovery	60% Effort
Recovery

350

1 X { 1x{

7x50	Swim	(Freestyle)	Hypoxic: 3x50s w/ 6 Breaths, 3x50s w/ 4 breaths, 1x50 w/ 1 breath	60% Effort
Hypoxic: 3x50s w/ 6 Breaths, 3x50s w/ 4 breaths, 1x50 w/ 1 breath

300

1 X { 1x{

1x300	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy Warm Down

Total Distance: 4000

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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Swim Workout Info

Workout Title:

Active Recovery Speed Training

Workout Description:

In this speed workout we have swimmers actively recovery instead of giving them straight rest. This places a bit more stress on the swimmer than a usual speed workout. This workout is good for training speed mid-season when yardage should still be high.

Workout Type:

Speed

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

4000

Creator:

Chris Card

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