Hybrid workouts provide a blend of drills & conditioning and provide a good way to transition from a long but slow stroke technique to higher turnovers.
The point is to use the kick & pull set to sharpen up technique prior to a hard interval. The continuous nature of the sets provides for a challenging workout.
DISTANCE: 2700m
TIME: 45-60 minutes
FOCUS: Isolating the individual parts of your stroke via kick & pull then putting it all together for a hard effort.
WARM UP (600m)
Swim
200m Easy Freestyle into
400m Freestyle with hard efforts on the last 25m of each 100m.
MAIN SET (1800m)
12 rounds of;
- 50m Kick
- 50m Pull
- 50m Hard Freestyle Effort
Try to keep to minimal rest using the changeover time between drills to grab a sip of water. Rest 10 seconds before the hard effort.
Try to focus on one area of the catch & kick then lift your stroke rate for the harder effort.
COOL DOWN (300m)
300m Easy Freestyle or Mix of Strokes to cool.
Stretch & Relax
