Jan Wolfgarten is the founder of Swimazing, a comprehensive swim training program that helps swimmers maximize their performance, including Ironman World Champion Sebastian Kienle. He is also the current German National Record Holder in the short course 1500-meter freestyle and won several international titles during his illustrious swim career.
Jan recently joined forces with FINIS as a brand influencer and we sat down with him and he shared his favorite distance workout with us. Check it out!
This is one of my favorite workouts from my time back at the University of Florida in our professional training group. We did this set every Monday morning during my time there and it helped me develop my distance freestyle.
Warm-Up:
24×50 (12x Pull, 12x Swim) on :50 sec.
Main Set:
100 Pull on 1:15 + 100 Swim on 1:10
200 Pull on 2:30 + 2×100 Swim on 1:10
300 Pull on 3:45 + 3×100 Swim on 1:10
400 Pull on 5:00 + 4×100 Swim on 1:10
500 Pull on 6:15 + 5×100 Swim on 1:10
600 Pull on 7:30 + 6×100 Swim on 1:10
700 Pull on 8:45 + 7×100 Swim on 1:10
800 Pull on 10:00 + 8×100 Swim on 1:10
900 Pull on 11:15 + 9×100 Swim on 1:10
Warm Down:
200 Swim easy
Total Distance: 10,400
Now, I realize some of these intervals might be difficult, but adjust accordingly to your skill level and give it try!
News Courtesy of FINIS, a SwimSwam Partner.
AB
Scm or lcm or yards? If lcm quite impressive.
Every Monday morning. Easy to understand why the best 1500 freestylers aren’t training in Gainesville. Set is a nice for race pace, but not that hard to do for a National Class 1500 male swimmer.
You could make the set as hard as you want. Mile pace for the 100s or just cruise the whole thing. Sometimes doing 10ks are just about developing the capacity to do the big workouts later down the road.
WHATEVER THAT SET IS KILL IT WITH FIRE
Then hit it with a drone strike.