Warm-Up 1 (Link to all warm-ups here)
FINS AND PADDLES WILL BE USED TODAY !
Pre-Set (1000)
- 10 x 100 @ 1:00 Kicking with fins (This will be fun!). Tip: Try to start the kick from the hips, maintaining the leg extended and avoiding the “Bicycle motion”.
Main Set (2000)
First time with Paddles? This will feel like strength workout (It is!!)
- 4 Times:
- 250 FR with paddles @ 3:30. (You will go faster than usual with paddles but don’t push it hard, you still have more yards to go!)
- 5 x 50 FR NO paddles @ 1:00 (It will feel weird at first, but try to keep the good swimming posture paddles provide)
Cool Down. 200 easy swim, then spend some time stretching your shoulders and pecs. If your legs are also stiff from the Fins kick set, stretch them also. Let me know below if you need help with the stretches, I can provide some.
Triathletes. If you are starting the season, keep the workout as it is. If you are tapering or close to races, ditch the kicking and do the 10×100 FR @ 1:30, practicing eye sight (Raise your head to see your surroundings every 5 to 8 strokes)
What if I don’t have Paddles or Fins? No worries. Get them when you can as we will use them, today just swim without but readapt the kicking times as needed.
