- The workout is designed to help improve swimmers’ top-end speed and increase their ability to maintain a high pace for longer periods of time.
- The warm-up consists of 600 yards, starting with a 200-yard freestyle swim and then incorporating a variety of drills to activate different muscle groups.
- The main set includes a series of progressive efforts, starting with a 75-yard swim at 85% effort, followed by a 50-yard swim at 90% effort, and finishing with a 25-yard sprint at maximum effort. Swimmers then repeat this pattern, increasing the distance of each effort by 25 yards each time.
- After completing the main set, the workout concludes with a 200-yard cool-down at an easy pace.
Trifindr’s hot take:
This swim workout is an effective way for triathletes and other swimmers to develop their top-end speed and increase their overall pace. By incorporating progressive efforts of varying distances, swimmers can challenge themselves to maintain a high level of effort while building endurance. This workout is a great addition to any training plan looking to improve swimming performance.