Twenty Ways to Do 20 x 25 – #9

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

#9 – Hypoxic Freestyle Speed

The ability to swim fast while using little oxygen is a vital skill for sprinters. This set aims to improve that ability. For a little variety, do it with paddles and/or a buoy and fins. For a bigger challenge, do all max speed swims at your Threshold Tempo with a Tempo Trainer.

20 x 25
2x:
#1 – ez with 3 breaths or fewer @:30
#2 – max speed with 3 breaths or fewer @:20
#3 – ez with 2 breaths or fewer @:30
#4 – max speed with 2 breaths or fewer @:20
#5 – ez with 1 breath or fewer @:30
#6 – max speed with 1 breath or fewer @:20
#7 – ez no breathing @ :30
#8 – max speed no breathing @ :30
#9 – max speed unlimited breath @ :30
#10 – max speed no breathing @1:00

Disclaimer: Use caution when performing hypoxic restricted breathing sets. Do not push yourself too far or you risk blacking out. Do not hyperventilate in preparation for a swim. Only perform this set under the direct supervision of a coach trained in rescue techniques.