Swimming workouts designed by Heidi Fearon
Warm-Up Technique Drills
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Four sets of:
50 Meter Finger-Tip Drag
Rest 20-30 seconds
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Followed by…
Four sets of:
25 Meter Breathe Every 5 Strokes
Rest 20-30 seconds
Main Set
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Two sets of:
50 Meter Pull @ 60% effort
Rest 15 seconds
Followed by…
One sets of:
100 Meter Breathe Every 3rd Stroke @ 70%
(focus on long streamlines off the wall)
Rest 30 seconds
Followed by…
Two rounds of:
200 Meter Freestyle @ 60%
20 Push-Ups
20 Air Squats
(use the push-ups and air squats as an opportunity to feel the transition to dryland movement and back into the water)
Optional rowing session:
4x1850m, 4min rest
1. 7:23.2 pace: 1:59.8
2. 7:21.7 pace: 1:59.3
3. 7:22.4 pace: 1:59.5
4. 7:21.0 pace: 1:59.1
Swim session✅
Completed at a 25yd pool
Main set: modified pushups with sit-ups to save shoulder.