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
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.
4×100 as 75free/25polo (tarzan drill) on 15 second rest.
2×100 Threshold effort with 15 seconds of rest
2×100 Kick with Board on 25 seconds rest)
100 Very Easy
Advanced Daily Swim Set Set for Strength: 5000 Meters
900 as 150 free/100 non-free choice/ 50 drill.
6×50 increasing speed 1-3 on 15 seconds rest
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.
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