June 5, 2018 | By | SWOM

Swim Workout of the Month (#SWOM), by Vincent Fazari, FR PRO

Level 1

200 cr/dos   200 (25jbs/25 cr)

6×100 pull recuperation 10-15s

4×50 (1 exercise 1 perfect technique)

100 4N       4×50 (25 progressive 25 easy / 25 speed 25 easy)

5×100 recovery 10s*

3×200 pull paddles (elastic if you want) recovery 10s*

3×100 jambes

4×50 high propulsions

100 easy free                                                         TOTAL 3200M                       *FAST and HARD

 

Level 2

300 cr/dos   200 (25jbs/25 cr)

100 4 N

6×100 pull recovery 10-15s

4×50 (1 exercise 1 perfect technique)

4×50 (25 progressive 25 easy / 25 speed 25 easy)                   1500m

8×100 @(110 or1mn50) recovery 10s*

3×200 pull paddles @225or 3.45mn (elastic if you want) recovery 10s*

4×100 jambes

6×50 high propulsions (@75s or 1.15mn)  

100 easy free                                                         TOTAL 3800M                     *FAST and HARD

 

Level 3

400 cr/dos   200 (25jbs/25 cr)

100 4 N

6×100 pull recuperation 10-15s

4×50 (1 exercise 1 perfect technique)

4×50 (25 progressif 25 easy / 25 speed 25 easy)

12×100 @(1.30-1.35mn) recovery 10s *

4×200 pull paddles @3.00-3.15mn (elastic if you want) recovery 10s *

4×100 jambes

8×50 high propulsions (@75s or 1.15mn)  

100 easy free                                                         TOTAL 4600M               *FAST and HARD

 

 

On this training, you work your skills to swim fastly and developping your strengh because you have a short recovery during the 12 or 8 or 5x100m (approximatively 10s)

After this, you use the paddles to work your strengh even if your arms are collapse !

For me this working is really good for the Triathlon because after the buoy you must be in capacity to raise your speed ! GOOD LUCK 😀

For me, I swim the 12×100 approximatively 1.11-1.12s @1.25 and 1.20 the second part (swimming pool 50m) and 2.27-2.30 the 4×200 pull paddles @3mn.