Knock Off

Knock off = Start swimming the distance listed and subtract by amount given each time until you hit the ending distance.

Examples:

200 free knock off 25 each time until at 25 = 200, 175, 150, 125, 100, 75, 50, 25

300 free knock off 25 each time until at 25 = 300, 275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25

400 free knock off 25 each time until at 25 = 400, 375, 350, 325, 300, 275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25

BEGINNER WORKOUT:

6×50 easy free on the 1:20 (warm-up)

200 free knock off 25 each time until at 25, RI :15, increase effort throughout until sprinting at end

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

8×50 easy free on the 1:10 (warm-up)

300 free knock off 25 each time until at 25, RI :15, increase effort throughout until sprinting at end

200 easy swim (cool down)

= 2550

ADVANCED WORKOUT:

10×50 easy free on the 1:20 (warm-up)

400 free knock off 25 each time until at 25, RI :15, increase effort throughout until sprinting at end

200 easy swim (cool down)

= 4100

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5 thoughts on “Knock Off

  1. Suzanne I am a random person who subscribed to these emails a while back. Since then I have unfortunately not been able to afford a membership to a swim club because of the following reasons… Married, bought a house, had two kids within 2 years of marriage, had to buy my wife a car, as well as our wonderful student loan debt. Anyway, the purpose for this email is to thank you for the many awesome workouts I was able to have through your assistance. Thank you, Tim O’Neill I hope one day to get back into it as well as get my kids into the water

  2. Hi, can you explain the knock off with simple explanation ? I still dont understand this

    “200 free knock off 25 each time until at 25 = 200, 175, 150, 125, 100, 75, 50, 25”

    Does it mean like this :
    I go swim 200 meters and then rest for 25 seconds
    I go swim 175 meters and then rest for 25 seconds
    I go swim 150 meters and then rest for 25 seconds
    …..
    I go swim 25 meters and then rest for 25 seconds

What did you think?

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