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Swim Workouts

The Breathing Pyramid

A set to build your lung capacity. Longer distances combined with breathing control will help you work harder for longer when it comes to your ride

Total distance — 900

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Cycling

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Lungs

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30 mins

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Beginner

Print Download

Warm Up

1

Freestyle

1 x 100m

2

Freestyle Kick

2 x 50m

Main Set

3

Freestyle

2 x 75m

breathing every 3 strokes

Coach Tip

30 second rest between each 75m

4

Freestyle

1 x 75m

breathing every 5 strokes

Coach Tip

30 seconds rest between each 75m

5

Freestyle

1 x 75m

breathing every 7 strokes

Coach Tip

30 seconds rest between each 75m

6

Backstroke

1 x 50m

Steady recovery

7

Freestyle

1 x 150m

breathing every 3 strokes on the first 50, then every 5 for 50, then every 7 strokes on the final 50m

Warm Down

8

Breaststroke

1 x 100m

9

Breaststroke

1 x 100m

10

Freestyle

1 x 100m

Total distance 900

Speedo’s expert coaching network

Speedo’s team comprises nine expert swimming coaches with years of experience coaching top athletes to success, including Olympians and world record holders.

 

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