Faster Swimming

Objective: While swimming in circles, half the team will practice swimming faster, while the other half practices the whole-body stroke. Everyone should use fins for the entire workout, so that your body can experience the feeling of fast and adapt as necessary.

Total Distance = 2100 meters

Set 1 - Warm-up; Dist = 300 meters
1 X 300 Freestyle Swim on 6:00 - Training Cat: EN1
Build to EN2 pace.

Set 2 - Six-minute repeats, as time permits; half are swimmers, half are drillers - switch every six minutes.

Swimmers
1 X 300 Freestyle Swim on 6:00 - Training Cat: EN2 - Use fins.
Swim at above race pace, practicing sighting, drafting, passing.

Drillers - Using fins, focus on the early vertical forearm catch, and coordinating your rotational kick and hip rotation with your arm stroke.
1 x 200 - Change drill each round:

One-arm stroke with kickboard. Switch arms each 50.
One-arm freestyle with unused arm out front. Switch arms each 50
One-arm freestyle with unused arm at side. Switch arms each 50

Set 3 - Cool-down; Dist = 300 meters
1 X 300 Freestyle Swim on 6:00 - Training Cat: REC
Swim quietly, with perfect catch each stroke.

Return to Workout Directory.