Level 1 Workout 8 Adding Some Speed

Training zone: Recovery and low aerobic

Target RPE range: 9 to 11

Target heart-rate range: 70 to 85% of SLTHR

Warm-Up

 

4 × 25 on :10R—alt 25 SGNU, 25 SGB weak, 25 SGSS, 25 swim (focus: side skating)

2 × 50 on :10R—alt 25 SGB weak, 25 swim (focus: snappy hips)

IHR or RPE

Main Set

 

1 × 100 TS—alt 25 SGND, 25 LAR, 25 3S&G, 25 swim (focus: tight line)

1 × 75 SGB—alt 25 weak, 25 good, 25 weak

1 × 75—alt 25 SGSS, 25 3S&G, 25 swim (focus: hand swapping)

1 × 50 LAR—Start each length easy, gradually increase speed, and finish the length fast.

IHR or RPE

1 × 50 TS—alt 25 swim fast (focus: tight line), 25 SGND weak

1 × 25 swim fast (focus: hand swapping)

1 × 25 SGB weak

1 × 50—alt 25 3S&G, 25 swim fast (focus: tight line)

4 × :15 VK on :15R—hands on your head

IHR or RPE

Cool-Down

 

3 × 50 on :10R TS—alt 25 BBR, 25 LAR (focus: tight line)

IHR or RPE

Total distance: 950 (includes estimated equivalent for VK)

Comments: This is the first practice in which you are asked to swim fast for a couple of lengths. Don’t be alarmed if your new technique improvements seem to fall apart the first few times you try to swim fast—this is normal. Take extra rest after these lengths if you need to. Also, note the emphasis on side-glide drills on your weak side. Try to pinpoint what you are doing differently on your weak side that prevents it from feeling the same as your good side. The difference usually involves head position, buoy pressure, posture, or some combination thereof.