Aquatics Challenge

Can you believe that snow has already fallen, and we’re only in November? If the frozen weather outside is driving you to the warm pool, you’re not alone! If you’re looking for a way to kick your workout into high gear, try one of these November Challenge sets! Each set focuses on a different type of workout: Sprint or endurance. One way to think about the difference would be a HIIT class vs marathon training. Either way, you’ll be getting your blood pumping!

Sprint Workout

Warm Up: Choice of stroke :30 Rest
1 x 200 Swim
1 x 200 Kick w/ Board
1 x 200 Pull w/ Buoy
1 x 200 Sprint!
Main Set
16 x 50 All Blast, Best Stroke
·4 x 50 @ 3:00
·4 x 50 @ 2:30
·4 x 50 @ 2:00
·4 x 50 @1:30
Challenge: Repeat 2x, choose different stroke
Cool Down: 1 x 300 Easy choice swim

Distance Workout

Warm Up: Choice of stroke :30 Rest
1 x 200 Swim
1 x 200 Kick w/ Board
1 x 200 Pull w/ Buoy
1 x 200 Sprint!
Main Set
4 x 400 Freestyle build to race pace
·1 x 400 @ 7:00
·1 x 400 @ 7:30
·1 x 400 @ 8:00
·1 x 400 @ 7:00
Challenge: Time yourself on your first 400, see if you can beat it by your final set
Cool Down: 1 x 500 easy choice swim

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