Another day another swim workout. Today's focus is on strength. Use a pair of paddles like the Finis Agility Paddles to ensure you're not cheating with your stroke form. The great thing about the Finis paddles is there's no straps, so the only way to keep them on your hand is to pull properly in the water.
Beginner Swim Workout 1200
Intermediate Swim Workout 2600
Warm Up
400 free
200 Drill of Choice/Back Stroke
Main Set: All with Paddles Only (No Buoy) on 15 Seconds Rest
400
300
200
100
30"extra rest.
6 x 150 100 with paddles, 50 without paddles, increase effort on the 50 without paddles. 20 Seconds Rest between Each
Cool Down:
100
Advanced Swim Workout 5000
Warm-up:
800 as 200 Free/100 Back/50 Drill/ 50 Free Increase Speed (2 rounds to make 800)
6 x 50 accelerate 25/25 easy
Main Set: All with paddles on 15 seconds Rest Move from one set to another with no extra rest.
2 Sets of:
(400
300
200
100
6 x 150 100 with paddles, 50 without paddles, increase effort on the 50 without paddles. 20 Seconds Rest between Each)
Cool Down:
100 Stroke of Choice
As always, when you're done. Stretch!
Happy Swimming,
Jesse
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
