Lukas Verzbicas' Favorite Swim Workouts

Updated OnNovember 29, 2017
Written by
Susan Grant Legacki
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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About the Author

More Articles by Susan ? Susan Grant Legacki
Susan Grant Legacki is the Features Editor of LAVA Magazine, and has been covering triathlon for six years. Prior to joining LAVA, she worked as a Senior Editor at Inside Triathlon and Triathlete Magazine. She is an Ironman finisher, USAT Level 1 Coach, certified Pilates instructor, and fitness and nutrition enthusiast. You can read more about her on SusanEGrant.com and follow her at @tribagooshk.

Founded in 2010 and named after the iconic volcanic rock fields found at the Ironman World Championship in Hawaii, LAVA Magazine is the world's premier triathlon magazine. Along with the magazine's stunning photography and design, every issue is full of the newest gear debuts and reviews, training advice from the world's best coaches, and in-depth athlete profiles. Go to Lavamagazine.com for up-to-the-minute training, racing and triathlon news, and follow them at @LavaMagazine