Level 1 Workout 9 Focused Swimming (1/9)

Level 1 Workout 9 Focused Swimming (1/9)

Training zone: Recovery and low aerobic

Target RPE range: 9 to 11

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

Warm-Up

 

2 × 50 on :10R—alt 25 SGBlft, 25 swim (focus: neutral shoulder)

4 × 25 on :10R TS—alt 25 SGSS, 25 BBR, 25 SGSS, 25 swim (focus: side skating) IHR or RPE

Main Set

 

1 × 100 TS—alt 25 BBR, 25 SGND, 25 5S&G, 25 swim (focus: over the keg)

2 × 75 on :15R TS—alt 25 LAR, 25 3S&G, 25 swim (focus: red dot)

3 × 50 on :10R TS—alt 25 SGSS, 25 swim (focus: patches and cheeks)

IHR or RPE

1 × 50—alt 25 SGBrt, 25 swim fast (focus: tight line)

1 × 50—alt 25 SGSS, 25 swim fast (focus: hand swapping)

1 × 50—alt 25 LAR, 25 swim fast (focus: downhill swimming)

4 × 25 on :15R—alt 25 swim (focus: tight line), 25 swim (focus: risky breathing)

IHR or RPE

Cool-Down

 

3 × 50 on :10R—alt 25 LAR, 25 5S&G (focus: red dot)

IHR or RPE

Total distance: 1,000

Comments: Reread the description for each focus point called for in this practice—then apply them. Turning your brain off (or, conversely, trying to focus on 15 things at once) decreases your ability to perform well and decreases neuromuscular learning potential.