Daily Free Swimming Workout 138 + Strength and Mobility Workout 17

Happy Tuesday

As mentioned in the Sunday 15th article (HERE), today we start combining Swimming and Strength and Mobility workouts in a single email, to simplify the email delivery for those subscribed to Strength and Mobility for swimmers, in combination with swimming.

For swimming-only subscribers, no changes.

Let’s work!

Daily Free Swimming Workout 138

Warm Up / 1100

• 200 FR

• 15sec rest

• 400 Non Stop, as:

  • 100 BA

  • 100 Flutter kick on your back

  • 100 BA

  • 100 Pull with buoy. Ensure good rotation.

• 1min rest

• 4 x 50 IM Fast  - 15sec rest between them

• 200 FR

Technique - Pre-Set / 900
Triathletes: No changes.

Let’s have some underwater fun while working hard on our core and lung capacity!

3 times:

• 4 x 25 Underwater dolphin kick on a tight streamline for as long as you can hold it (with good technique). If you break the water surface, swim to the wall. (Rest 15sec between)

  • Check this video to see how an underwater dolphin kick on a streamline should look CLICK HERE

• 4 x 50 FR, as: (Rest 30sec between, and 1min at the end)

  • 50 FR as 25 head out FR plus 25 FR (Head out FR: Swim with your head out, look forward. Fast kick and arm tempo)

  • 50 FR Fast

  • 50 FR as 25 head out FR plus 25 FR

  • 50 FR Easy

Main Set / 2000
Triathletes: All FR.

• 4 x 225, as (Rest 30 sec between 225s)

  • 200 FR Cruise + 25 Best Stroke Sprint!

    • Reminder on what “cruise” means for my workouts: Find a moderate tempo and maintain the same rhythm on the stroke and breathing so that you can sustain it for the 200. Teach your body to keep a constant HR while cruising.

• 100 Easy Swim to reset, then:

• Build 200 IM, as: (Rest 1 full minute between 200s)

  • 50FL Fast + 150 FR “cruise” (Try to drop the HR while cruising. Breathe in and exhale underwater and keep the rhythm constant)

  • 50 FL, 50 BA Fast + 100 FR “Cruise”

  • 50 FL, 50 BA, 50BR Fast + 50 FR “Cruise”

  • 200 IM Fast

  • 200 FR “cruise”

Warm Down

• 200 to 400 easy swim/kick until completely loosen

**The gear we recommend using for our workouts. All explained CLICK HERE

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Swimmers: To unlock the Strength and Mobility workout for swimmers on Tuesdays and Thursdays and join the rest of the team, just click the button below:

Strength and Mobility Workout 17