One-Hour Workout: 2800 Endurance + Speed Swim

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  • Published Aug 6, 2013
  • Updated Jul 21, 2015 at 3:36 PM UTC

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s workout comes from MJ Gasik, a USAT Level I coach and the president of Tri Smart Coaching ( in Lemont, Ill. “This workout helps you learn to keep up speed while adding on distance,” Gasik says. “Sets are prescribed with a designated rest period vs. intervals to allow swimmers of all abilities to complete.”

RELATED: The Five Phases Of Swim Training

Swim Endurance: 2800 yards

200 swim
200 kick
200 pull

8×50 on 10 sec rest
-Drill down/swim back

Do this sequence twice:
1. Fist drill
2. Right arm only
3. Left arm only
4. Catch-up drill

Main Set
2x(3×200 on 20 sec rest)
-Descend (each 200 gets faster, start over on the second set of 3)

3×100 on 10 sec rest
-Breathe every 5 strokes

100 non-free
200 easy freestyle

RELATED: Triathlon Swim Tips For All Levels

More one-hour workouts.

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FILED UNDER: Swim / Training TAGS:

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