CFL Tri Club

Muscular Endurance

In this swim workout we are going to be focusing on building your muscle endurance. You will be holding 80 – 85% with short recovery time. You will have drill work in between sets. Please review the following videos prior to the swim workout, so you can understand the videos.

Equipment needed:

• Fins
• Paddles
• Kick board
• Buoy

Warm up:

• 200 Free
• 6 x 50 as 25 catch up drill / 25 free with 15 sec recovery
  • Drill: https://youtu.be/wWEWHEAdXc4?t=17s
• 200 kick
• 8  x 50 as
  • Drill: https://youtu.be/bQMigT6CxRo?t=13s  
  • 50 Right Arm with 20 sec Rest
  • 50 Left Arm with 20 sec Rest
  • 25 Right arm / 25 Left arm with 20 sec
  • 50 Free with 15 sec recovery
  • Repeat

Main Set:

• 4 x 150 Pull at 85% with 10 RI
• 100 Kick with board
• 3 x 150 Pull no buoy at 85% with 10 RI
• 100 kick with board
• 4 x 25 Kick all out with 20 sec RI
• 2 x 150 pull no body at 85% with 10 sec recovery

Cool Down:

• 200 choice
• Tubing
  • 3 x 10 Full tubbing pull with 20 sec recovery