Here’s a good winter workout for you Vasa Trainer users.
Do a warm-up of around 5 minutes. Then do the following swims at Zone 1-2 intensity (intensity guide in the free download section). Between each swim is a 30-second recovery interval, unless otherwise specified:
300, 200, 100
Rest 1 minute, then do:
4 x 50 at Zone 3intensity, keeping the rest interval at 30 seconds.
Swim easy Zone 1 to cool down for about 5 minutes.
The main goal of the workout is for pace to increase for each segment - i.e., 50's pace faster than the 100, 100 faster than 200, 200 faster than 300 pace.