Bootcamp workouts are often great inspiration for swimming workouts. Today’s IM set is based on a bootcamp workout that went something like this…
Sprint 50 yards.
Sprint 50 yards, then do 5 burpees.
Sprint 50 yards, do 5 burpees, then do 30 seconds of bear crawl.
Sprint 50 yards, do 5 burpees, 30 seconds of bear crawl, then 10 pushups.
You get the idea.
WARMUP: 400 on your own
WARMUP SET: 200
Grab some buddies for a line-draft 200 freestyle. Easy swimming. Leader becomes the caboose at each 50.
MAIN SET: 1950
Do the set together as a group!
You are encouraged to substitute a butterfly drill for the fly…or swim each fly length as 3 strokes fly, then finish with freestyle.
Wear fins if necessary to make the sendoff/turnaround on the 50s freestyle.
Take an extra 20-30 seconds rest before starting a new round.
Swim 3 rounds of the following.
Round 1: 50s free are on 1:00 (short-course yards)
Round 2: 50s free are on :55
Round 3: 50s free are on :50
25 Fly on :30
25 Fly + 50 Back on 1:30
25 Fly + 50 Back + 75 Breast on 3:00
25 Fly + 50 Back + 75 Breast + 100 Free on 5:00
3 X 50 Freestyle on prescribed sendoff/turnaround; descend 1-3
Extra 20-30 seconds rest before starting a new round.