April 10, 2018 – Strength/Swim

April 10, 2018 – Strength/Swim

Check out todays strength workout on Train Heroic! If you are racing GNT then priority should lie in the swim, but if you have extra time let’s hop in the weight room as well.


Warm up:

Swim 200 yards EASY! – Mix up your strokes


Kick easy effort 4×25 yards with a kick board. 15 seconds recovery between each set. Focus on kicking from the hips and keeping those toes pointed

Main set:

Swim, moderate effort (think of this as your swim race pace) – 2×50 yards, 10 seconds recovery between 50s

Swim, moderate effort – 2×100 yards, 15 seconds recovery between 100s

Swim, moderate effort – 2×200 yards, 25 seconds recovery between 200s

Swim, FAST – 2×25 yards. Give yourself plenty of time to fully recover between 25s.

Repeat main set (Optional)

Cool down:

Swim, easy effort – 100 yards