Explain this Swim workout to me

General
1

First time hitting the pool tomorrow. I’ve been using a Vasa for the past couple of months to get my swim arms ready :grinning_face_with_smiling_eyes:

Here is my workout for tomorrow, but it doesn’t make sense to me:

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As I understand it, the workout breaks down as follows:

  • WU: 450yd freestyle or backstroke
  • Prep set: 5 x 100yd where 50yds are drills and 50yds are swimming with a 15’’ rest between
  • Main set: 4 x 300yd as where 100yd = pull buoy/paddles, 100yd = pull buoy and 100 yd = regular swim. 30’’ rest between each 300yd set
  • CD: 50yds

For the prep set, what kind of drills am I supposed to do?
For the main set, is my understanding correct? Am I supposed to get rid of pull buoy or paddles every 100yds, but continue swimming until the 300yds is complete?

Thanks in advance for your input.

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2

Hey, yes you got it right.

PREP: if you know where you weaknesses lie in swimming, incorporate relevant drills (swimsmooth.com is a great source for drills).
Main set: I know this can be difficult to interpret. I’ve usually done these like you say, starting with pull buoy and paddles, and dropping first pb after 100y and then paddles and finally swim without any. But I also know some people have done this with first full 300y with pb+p, second 300m pb, and last 300 swim, and then repeat one of those, but I think your way is the intended set. I quite like this way as it reminds me how much pb + paddles help with body streamline, and pull.

MJ

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3

That’s how I interpret it :slight_smile:

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4

Thanks, all! Appreciate the responses.

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