Offseason Swim Workouts: Week #6

We set our Cruise Interval (CI) last week, and my plan was to use it this week to transition to a more aggressive, speed-based series of workouts.  However, I started writing this series of workouts for my friend Alisha, and in talking to her, I learned that her back's been hurting and that doing speed work risks aggravating it.  We started doing this series because her back was sore--she was looking for an alternative to running as a form of offseason base training--so making her back worse was not an option.

We sat down on Monday and worked out the following as a workout alternative.  Alisha said that she really liked the 20 x 50 fartlek set we did in Week 2, so this workout is a derivation of that, increasing the distance per repetition. 

Warm-Up

200 SKIPS*

Main Set

12 x 100 @ CI + :15

--- every 4th rep fast (85% to 90% effort)

8 x 50 kick @ :10 rest

400 pull (aerobic pace)

Warm Down

100 easy

That's it. If you have any questions, feel free to ask in the comments below.

* SKIPS: Swim, kick, IM, pull, swim.  200 SKIPS totals 1000 yards.