By Amélie Kretz.
Every Monday morning at the pool I try to do a steady quality workout to prepare the rest of the week. That type of workout is really important for me especially if I didn’t swim on Sunday because I can focus on my technic and find my feelings of the water again. So, on Mondays, we usually do little sets with a bit of activation and then a longer set on a short but easy interval. Here’s the workout:
400m kick/catch by 50m
400m pull breath each 5 strokes or you can use a scuba
3x100m on 2:00 drill/swim (focus on your distance per stroke) by 50m.
10x50m kick on 1:00 descend 1-5 (2x)
10x100m on 1:30 pull negative split (last 50m faster than the first one). You can add paddles for half of the set if you want.
the goal is to swim at a steady pace for the entire set. Try to have 10-15sec rest.
100m-200m easy swim. Try to do a little bit of backstroke/breaststroke