Winter Strength Series: Swim

The next instalment of our winter series focusses on the swim again, using a pull buoy. These are great tools to really help you feel your big swim muscles in your back and help with developing better technique as well as strength. You can also use drag shorts to make it slightly harder.

Warm-up
2 x 100m swim easy, 50m kick
1 x 200m easy
100m drills

Main Set
300m pull medium pace, with 20 seconds rest
8 x 50m at 2km pace
300m pull medium pace, with 20 seconds rest
6 x 50m at 2km pace
300m pull medium pace, with 20 seconds rest
4 x 50 at 2km pace
300m pull medium pace, with 20 seconds rest
2 x 50m at 2km pace

Cool-down
200m swim

Total: 3000