Multisport Magazine Issue 23 | Page 28

PURE PERFORMANCE | SWIM

3 MISTAKES

TO AVOID IN YOUR SWIM WORKOUTS

BY BRENTON FORD

SUGGESTED WORKOUT

Session One - Speed

Warm up 300m freestyle with fins easy 6x50m alternating 50m kick / 50m drill 4x50m as 25m fast / 25m easy

3 sets of : 8x25m fast ( 20 secs rest ) 200m easy recovery ( 1 min rest )

Session Two - Technique

Warm up 400m easy freestyle fins

Main set - 4x50m as 25m drill / 25m swim ( 15 secs rest ) - 20x25m @ 70 % effort ( hold excellent technique )

( 10 secs rest ) - 4x50m as 25m drill / 25m swim ( 15 secs rest ) - 10x50m @ 70 % effort ( hold excellent technique )

( 15 secs rest )

- 4x50m as 25m drill / 25m swim ( 15 secs rest ) - 6x50m as 50m easy / 50m medium / 50m fast

( hold excellent technique ) ( 20 secs rest ) 200m easy freestyle cool down

Session Three - Strength

Warm up 300m alternating 100m free / 50m backstroke with fins 4x150m alternating 50m kick / drill / swim with fins

Main set 6 sets * of : 150m medium effort ( 20 secs rest ) 3x50m fast ( 15 secs rest )

30 secs rest in between sets

* Sets 1-3 with pull buoy . Sets 4-6 with pull buoy and paddles .

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