Swim Workout #90 – Choice – Underwater
One of our favorite sets from our young age group competitive swimming days was underwater swimming. It is tough, but helps you learn breath control for your races. Remember it takes time to breathe in a sprint race. So we try to hold our breath as much as we can to go faster. The key to underwater swimming is to take long deep breaths at the wall and then while underwater slowly release after you hit the 1/2 way point. Feel free to swim breastroke underwater to help your speed and conserve energy. Try to do a whole 25 without breathing, but do come up for air if you need to. Please do these with caution and make sure you are visible to others and the lifeguard. Be safe, but have fun bringing back those memories.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
16 x 25
1 = Underwater
2 = Kick
3 = Underwater
4 = Drill
4 rounds , rest as needed
=400 yds
Main Set
4 ( 100 IM + 25 Choice FAST)
4 ( 75 Stroke + 25 Fast Stroke)
8 ( 50 Kick + 25 FAST Kick)
4 ( 25 Build into wall, get out and do 25 ABS( Cruches, your choice of style, mixed up each round), 25 from a Dive FAST)
5 Seconds within the round, 15 Seconds Rest after each round
= 1700 yds
Warm Down
100 Easy