Swim Workout - Advanced - Session 9

by Salty Johnson December 8, 2023

Session 9 – 2km.

Workout: Fun workout with a focus on breathold and streamline off the wall, really push through the main set and get the heart rate pumping!

Warm up 200 metres

200m: Any Stroke, Easy

Drill 400m

4x50m freestyle drill, Catchup,

4x50m Freestyle, focus on Breathing and body position, (5,7 or 9 strokes per breath)

Main Set 1100 metres

4x25m: Freestyle, Long Streamline off wall then Breath hold to the wall

8x 50m: Freestyle, Hard effort, 1m , holding <40s

4x100m Freestyle, medium effort, 1.45m

4x50m Medley, 1min

Cool Down 300 metres

300m : 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.