Workout Description

Why This Workout Is Very Hard

Massive monostructural volume (2000 m total swim) bookending and breaking up 350 strict bodyweight reps drives long duration and deep fatigue. Movement complexity is moderate (strict pull-ups are demanding), but the sheer time domain and grip/lat endurance make this a grind. Expect 60–90 minutes for most, with careful pacing and strong swimming proficiency required.

Benchmark Times for Drowning Angie

• Elite: <50:00
• Advanced: 55:00-60:00
• Intermediate: 65:00-70:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total volume with strict upper-body pulling and large sets of push-ups, sit-ups, and squats requires sustained muscular output across many minutes.
• Endurance (8/10): Five 400 m swims dominate pacing and oxygen demand. Athletes must manage breathing and stroke efficiency to sustain long, continuous work without redlining early.
• Flexibility (3/10): Swim mechanics need shoulder and thoracic mobility, plus hip extension for kicking, but ranges are not extreme for most athletes.
• Speed (3/10): Transitions are simple, but strict movements and swimming pace constrain cycle speed. Over-speeding early leads to blow-up later.
• Strength (2/10): No external loading; demands are primarily bodyweight. Strength limits may show in strict pulling, but max force production is not the focus.
• Power (2/10): Explosive output is minimal. The workout rewards steady cadence and technique over short bursts of power.

Scaling Options

Scale to: 200 m swim each + 30 strict/banded pull-ups + 60 push-ups/sit-ups/squats • Row 500 m per swim + kipping pull-ups (50) + 100/100/100 reps • 400 m swim with fins + 50 ring rows + 80/80/80 reps

Scaling Explanation

These options preserve the long aerobic feel and upper-body pulling while adjusting skill, distance, and reps to maintain sustainable sets and safe technique.

Intended Stimulus

A long, steady grinder with steady heart rate, deliberate breathing, and strict mechanics. Swims should feel controlled and repeatable, never sprinted. Calisthenics are broken before failure to avoid blow-ups, especially on pull-ups and push-ups. Aim for consistent splits across all five swims and keep transitions purposeful but calm.

Coach Insight

Pace the first two swims at 80–85% and protect your pull-ups with small, planned sets and short rests. Stay aerobic. The ONE tip: stop every set 1–2 reps before failure—especially on strict pull-ups and push-ups. Common mistakes: sprinting the first swim, going to failure early, and sloppy sit-up/squat pacing that spikes heart rate and ruins later swims.

Benchmark Notes

These times represent full completion from first dive to final touch. L1 is near-cap, while L9 assumes efficient, unbroken calisthenics and strong swimming technique. Use the levels to pick a target that keeps you moving steadily without long breaks, especially on the strict pull-ups and push-ups.

Modality Profile

The majority of time is spent swimming, a monostructural modality, which sets the pace. The remaining work is high-volume gymnastics (pull-ups, push-ups, sit-ups, air squats). There is no external loading, so weightlifting contributes 0% to the overall profile.

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