- Cool down with 100m backstroke and 100m breast stroke.
Why: Doing alternate strokes allows you to get a feel for the water and it stretches out a few alternative muscles while cooling down.
Total: 3400m
Set #2
This is the ultimate quick set when you're strapped for time. Rather than completely skipping your swim, squeeze this one in to maintain some swim fitness in the off-season. Sometimes a little bit can go a long way.
1. Warm up 300m.
2. Four sets of 50m kick, descending by 50m.
3. Swim 100m easy recovery.
4. Complete four sets of 50m pull with paddles - descending by 50m.
The Best Swim Technique for Open Water
5. Swim 100m easy recovery.
6. Complete four sets of 50m with pull buoy only (no paddles), descending by 50m.
7. Recover with 100m, easy.
8. Complete four sets of 50m sprints, resting 10 seconds between sets.
9. Swim 100m easy recovery.
10. Complete 200m building by 50m.
11. Swim 100m back stroke, kicking only.
12. Easy swim for 200m, cool down.
Total: 2000m (if you need to shorten the workout for time, drop the final 500m)
Why: This workout includes short bursts of speed and power, which helps maintains fitness by getting the heart rate up. Since it is a shorter workout, the swim isn't overly taxing and recovery is easier. When the set is done properly with the easy 100 for recovery between sets, the efforts can be swum hard without form deteriorating.
More: 4 Focused Swim Workouts
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