Swim Workout - Advanced - Session 5

by Salty Johnson November 19, 2023

Session 5 – 2.1km.

Workout: Great session with a bit of everything, focus on that streamline being nice and tight off the wall streamlining as far as possible. Smash the main set and aim to hold a solid pace leaving plenty of rest on the 50s.

Warm up 300 metres

200m: Easy pace, Freestyle

100m: Easy pace, Breastroke

Drill 200ml

8x25m: easy pace, Focus on Streamline off the wall as far as you can go

Main Set 1400 metres

10x50m: Hard Effort, Freestyle (1min)

4x100m: Medium effort, Medley, (2min)

Cool Down 200 metres

200m Easy pace, any stroke

TOTAL 2000m

Please consult with a professional healthcare provider before starting any exercise program, especially if you maybe suffering from a medical condition or if you are pregnant. Consider if your swimming ability is suitable for your environment, please take caution in open water, choose a supervised facility and never swim alone.