Workout of the Week: Conditioning Swim

Use this conditioning swim two to three times a week early in the season to improve aerobic capacity in the pool and general strength. As fitness improves, you can reduce the number of times to perform this workout a week.

During the main set, focus on bilateral breathing to promote stroke symmetry and symmetrical muscle development. Dictate your reps by effort or take the allotted rest between each.

Please consult with your physician before starting any form of exercise. If you are currently dealing with an injury, please seek a rehab professional prior to beginning.

Workout of the Week: Conditioning Swim | 2500m

Warm-up

300m freestyle

6 × 50m as 25 drill/ 25 swim (choice drill)
15 sec. rest

Main set

2 rounds (1700m):

1 × 200m freestyle @ 60-70% intensity OR 20 sec. rest
5 × 100m freestyle @ 75% intensity OR 15 sec. rest
3 × 50m freestyle @ 75% intensity OR 10 sec. rest

1 min. rest

Cooldown

200m choice stroke