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Workout Wednesday: Intermediate Swim Session

This workout is aimed at those who know what they’re doing in the pool (you’ve got that breathing thing down), but you’re not zipping past everyone in your lane. If you’re looking to push yourself a little or just want to change up the monotony of straight laps, check out this intermediate set.

 

Intermediate Swim Session | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

 

(Duration 30 minutes – based on a 25m pool)

Equipment required: Hat (optional), goggles & water bottle

 

Warm Up:

 

Swim the following:

1 length frontcrawl swim with 10 seconds rest

1 length backstroke swim with 10 seconds rest

1 length breaststroke swim with 15 seconds rest

2 lengths frontcrawl swim with 20 seconds rest

2 lengths backstroke swim with 20 seconds rest

2 lengths breaststroke swim 

(9 lengths total)

 

Stroke Technique:

Swim the following on your favourite stroke: (take 30 seconds between each swim below)

1 length counting your strokes

2 lengths aiming to hold that stroke count on each length

3 lengths aiming to hold that stroke count on each length

2 lengths reducing that stroke count by 1 per length

1 length aiming to hold that reduced stroke count

(9 lengths total)

 

Main Set:

12 lengths straight swim on a stroke of your choice (other than frontcrawl) aiming to build your speed through each block of 4

2 minutes rest

12 lengths straight swim on frontcrawl – every 4th length fast pace

(24 lengths total)

 

Cool Down: 

4 x 1 length swim easy effort on your choice stroke

(4 lengths total)

 

Total lengths: 46 (1150m in a 25m pool)