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VERMONT WINTER TOUGHBUTT POOL WORKOUT

December 6, 2014 By Charlotte Brynn

Winter 2014 Waterbury Res

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

Charlotte Brynn, Marathon Swimmer, Channel Swimmer, Ice Swimmer, Exercise Specialist

55 Marathon Swims, 2x International Ice Swimming Association Mile (1st New Zealander)

World Open Water Swimming Association’s (WOWSA) 50 Most Adventurous Open Water Women list – 2014, 2015, 2017, 2019

World Open Water Swimming Association’s (WOWSA) list of top women open water coaches and mentors in the world 2018

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