If you’re favourite open water is frozen solid, and your’e looking to build strength and endurance in the pool over the winter, check out this Vermont ” Tough Butt Pool Workout” , grab yourself some swim pals and allow for 4+ hours of fun! This is a Vermont lake at 39F, the ice is closing in, if I want 12.5k of swimming, I’m going to need a pool, otherwise it’s Brynnswim popsicle!
Warm Up 2 X (300 FR, 100 KICK, 100 BACK)
Set 1
3 X (1000 FREE + 10 X 200’s)
1000 Steady Pace on 15:30 Interval (Declare your goal 100 pace time/ hold for all rounds)
200’s Steady Pace on 3:15 (Hold same 100 pace time as your 1000) Round 3 Descend, # 10 SPRINT
There is no rest between rounds
Set 2
3 x (300 Pull 75% on 4:45 Interval + 2 x 100’s Free 75% on 1:45 + 1 x 100 Good Effort on 2:00 interval )
BIG Push on 100 Good Efforts
There is no rest between Rounds
Set 3
5 x 100’s Drill with Fins
Focus Active Recovery and balance
25 Flutter on Back, 25 Back, 25 6 kick Free Drill Switch, 25 Free on 1:55
Set 4
Crunch Time, swim 4 FAST 50’s, lean into the water, dig deep and pull hard
4 x 50’s Beat the Tide on 1:30
Distance 12,500 meters