Today's swim workout features an essential part of getting stronger in any sport: building strength.
To build strength in the pool we're going to be adding resistance with paddles. Also included for you is a short kick set.
If you are racing in the pool or racing in open water, a continuous kick is an essential part of moving you forward.
Beginner Daily Swim Set for Strength: 1300 Meters
Intermediate Daily Swim Set for Strength : 3000 Meters
Warm Up:400 as 150free/50drill choice.Main Set: 2 rounds. Round #2 with paddles only (no buoy).(400 every as 75 free/25 Backstroke on 20 second rest.4x100 as 75free/25polo (tarzan drill) on 15 second rest.2x100 Threshold effort with 15 seconds of rest
2x100 Kick with Board on 25 seconds rest)
Cool Down:100 Very Easy
Advanced Daily Swim Set Set for Strength: 5000 Meters
Warm Up:900 as 150 free/100 non-free choice/ 50 drill.6x50 increasing speed 1-3 on 15 seconds rest100 easy.Main Set: 2 rounds. Round #2 with paddles no pull buoy (400 strong and smooth (aerobic effort) with 15 seconds rest.2 x 200 Negative Split on 15 seconds rest.100 Threshold with 10 seconds rest.100 Polo (Tarzan Drill) on 30 second rest
2 x 100 Kick with Board on 25 seconds rest
100 very easy with 1 minute recovery.)After Main Set, all aerobic:5 x 200 IM on 20 seconds rest.
Cool Down:
100 easyThese workouts are based on workouts written by Olympic Triathlete Barb Lindquist. Learn more about coaching and how Barb can help you achieve your maximum potential at BarbLindquist.com
