75 Minute Swim Articles

Week 22, Day 3

This workout goes out to anyone who wants to swim the 200 without dying. The goal pace is a race pace 200. You have three opportunities to get it right. The first drill is a one arm pull with the opposite arm at side. Breathe on the non-stroking side. This drill forces you to use your hips and core to rotate. The second drill is like a doggie paddle, but with your head in the water watching your entry and catch. Make sure hands enter in front of shoulders, wrist stays straight and elbows are high.

Week 22, Day 1

This set is great pace work for a 500 or 1000. Start with your 500 or 1000 average pace per 100 yards. Then see how long you can hold that pace with the interval dropping 5s every repeat. If the interval doesn’t work for you, start with adding 20s to your 500 or 1000 pace. Then drop 5s on the interval every repeat of 4 x 100.

Week 21, Day 3

This workout is a bit of a recovery from Wednesday’s USRPT set. The main set is 10 x 125 alternating moderately hard and moderate. Some fun sculling drills are included.

Week 21, Day 2

Last day of USRPTs. If you are feeling especially fast, drop your goal time by 1s. If not, try to increase the number of reps before failure from last week.

Week 22, Day 1

This set is great pace work for a 500 or 1000. Start with your 500 or 1000 average pace per 100 yards. Then see how long you can hold that pace with the interval dropping 5s every repeat. If the interval doesn’t work for you, start with adding 20s to your 500 or 1000 pace. Then drop 5s on the interval every repeat of 4 x 100.

Week 21, Day 3

This workout is a bit of a recovery from Wednesday’s USRPT set. The main set is 10 x 125 alternating moderately hard and moderate. Some fun sculling drills are included.

Week 21, Day 2

Week 21, Day 2

Last day of USRPTs. If you are feeling especially fast, drop your goal time by 1s. If not, try to increase the number of reps before failure from last week.