Swim Workout

EPC Tips – Build Your Swim Endurance

Build your endurance in the water with this swim session:

The main set has longer easy paced swims incorporating some faster swimming within them to keep your form intact keeping you from lulling into sloppy slow swimming. The set finishes with a descending set to build the pace as you fatigue; and then finishes off with some strength work. This is a longer swim at 4300 yards; feel free to trim the warm-up and warm-downs as needed, but try to keep the main set in tact to challenge yourself.

WARM-UP: 300 swim
- 6×50 kick (descend in sets of 2) @ 10″ rests
- 4×100 drill @ 20″ rests

MAIN SET: 1000 as (75 easy, 25 fast, repeat)
- 1:00 REST
- 500 as (50 easy, 50 fast, repeat)
- 1:00 REST
- 10×100 (descend by sets of 2) @ 20″ rests
- 1:00 REST
- 500 pull

WARM-DOWN: 300 (50 kick/50 swim)

The ‘Workouts of the Week’ are brought to you by coach, Cody Waite. You can find this workout, and others like it for the swim, bike and run, by joining his Group Coaching programs for 2014.