Daily Swim Workout #2: Strength

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

daily swim workout 2 infographic

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 rest 100 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 easy These 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
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