This Workout of the Week is a quick way to grind out 2,000 meters and challenge yourself aerobically.
- Distance: 2,000m
- Duration: 36 Minutes
- Focus: Endurance
I completed this workout as a guided swim on my Apple Watch. The heart rate and other metrics associated with this swim were all recorded with the watch during the swim workout. These analytics allow us to dive into the swim workout and analyze performance post-swim to learn from and modify the next workout! You can see all the wearables that MySwimPro connects with here.
Every workout starts with a proper warmup that includes a portion of freestyle, kicking and stroke or IM work. This workout starts with a relatively brief 200m freestyle warmup (10% of the total workout volume) followed by 4 x 50s Kick (another 10% of the workout’s volume), and then 8 x 25s IM order (another 10% of the workout’s volume). In any workout, the warmup is designed to activate the body’s musculature and also energy systems for the main set to follow.
Main Set (3x)
This workout’s Main Set follows a relatively simple structure of 4 x 50s Freestyle on a short rest threshold interval followed by a 200m freestyle at an endurance interval. The goal of the Main Set is to take very little rest (or none at all) between each set-group. When I completed this workout, I had the MySwimPro app on Apple Watch set to take :05 seconds rest between each set and :15 seconds rest between each Set-Group.
Looking at the first part of the Main Set, the 4 x 50s Freestyle were on the :45 second interval. I was able to average around :38 seconds across each round of this set and happy to hold my heart rate in the aerobic Threshold zone. The following set was difficult because you move right into the 200 without getting added rest after the 4 x 50s.
I enjoy swimming workouts where the main set is multiple rounds through. It allows you to calibrate your pace on each round and descend to max out your energy by the end of the workout. On the 200s I was able to descend each one to a faster pace across all three rounds of the workout. I split the 200s: 2:35, 2:34, 2:23. As you can see I dropped the hammer on the third round splitting my fastest time by 11 seconds. You could say I should have been faster on round #2. You’re probably right.
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Download the MySwimPro app in the App Store for iPhone and Google Play Store for Android!