The goal with the main set-the 15x100s below-is to kick strong through the whole 100, from the time you push off with the kickboard until the moment you touch the wall after completing 50 swim. There are a lot of different ways to use kick/swim sets, from 50s (25 kick, 25 swim) up to longer reps, but in this 60-minute swim workout, we are going to crank out some 100s, focusing on maintaining the kick intensity of the first 50 into our “regular” swimming. These types of sets, which I love doing in sets of 100s, get the heart rate up fast, help to simulate race fatigue when ordered as kick/swim (for example: doing a 100 as 50 kick fast, 50 swim fast), and torch calories like crazy. Kick/swim sets are another excellent form of swim workout that is gangbusters for getting in shape in the water. 30×100 free swim – best average pace – on 1:30ĭistance: ~3,600 The One Hour Fat-Burning-Supreme Swim Workout.8 minutes choice warm-up mix kick, swim and drill.So, if you can hold a pace of 1:10s, use an interval of 1:30. My recommendation is to find an interval that gives you approximately :20 rest. How many reps you are able to do comes down to the interval you choose to use. It’s also more fun compared to the standard long and unbroken swim sets that endurance-minded swimmers tend to focus on at the pool.īy breaking up the swim workout into shorter, faster repetitions, you generate a faster average speed while keeping your heart rate in that aerobic capacity range. This is one of the best “meat and potatoes” swim sets you can do for building endurance.
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