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.

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)

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.

6×50 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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