One-Hour Workout: Strong-Steady Swim Set

  • By Jené Shaw
  • Published Jun 24, 2014
Photo: Ververidis Vasilis /

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

This week’s swim workout comes from exercise physiologist, clinical/registered dietitian and USAT Level I coach Marni Sumbal of Trimarni Coaching and Nutrition. Sumbal says she created this swim set with a mix of strong and steady efforts for every type of swimmer.

RELATED – One-Hour Workout: Race-Day Pool Prep

Strong-steady swim set

1000—mix it up (include drills, fins, kick, pull, etc., stop as needed)

Main set #1:
6x the following (with 20 sec rest in between, continue repeating until the 6 rounds are complete):
150 strong (~90%)
100 steady (~80%)
(If your form suffers, take extra rest and for less experienced swimmers, you can shorten the set to 100/100 OR 100/50 and keep the same effort and extend the rest interval as needed)
200 easy

Main set #2:
6×50 (odd ~80%, even ~90%) w/ 10 sec rest
(If your form suffers, take extra rest)

200 easy

Total = 3200 yards

RELATED – Mind Your Manners: Lap Swim 101

FILED UNDER: Swim / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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