Lukas Verzbicas' Favorite Swim Workouts

Since moving to San Diego in 2013, ITU athlete Lukas Verzbicas has been working with swim coach Will Scandalis on his swim technique and speed. Here are three of Verzbicas' favorite workouts with Scandalis that they try and rotate through every two weeks to measure where Verzbicas' speed and endurance levels are at.

More: A Favorite Swim Workout

Workout #1

Warm up:

  • 200 free
  • 6x50 meters freestyle/backstroke
  • 6x50 drill/swim. (Swim 6x50 descending 1-3; 4-6 on base pace minus 5)
  • Pull 2x300 form (3-5-7 breathing by 100s)
  • 4x25 finger-tip drag drill

Main series:

  • 200/150/100/50 (4 times through) on base or base minus 5 pace
  • 100/50/150 (5 times through) on base minus 5 or base minus 10

Cooldown:

  • 200 

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Workout #2

Warm up: 

  • 200 freestyle

Main Set:

  • 8x100 (odds back, evens free).
  • Pull 800 with paddles/buoys, breathing 3-5-3-7 by 50s.
  • Pull 800 as 50 fast/50 easy.
  • 4x50 finger drills
  • 8x25 form w/fewest # of strokes on :25
  • 8x25 fastest time w/ fewest strokes on :25

Cooldown

  • 200

More: Swimming Technique: 7 Ways to Improve Your Form

Workout #3

Warm up:

  • 1,500 yards (300 swim, 200 pull, 100 kick 3 times through)

Main set:

  • 300 swim firm on base pace
  • 2x150 @ threshold pace (pace minus 5)
  • 2x100 race pace (pace minus 10)
  • 2x50 race pace (pace minus 10)
  • 4x25 easy

Repeat above set once.

Cooldown:

  • 200

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