Daily Free Swimming Workout 140 + Strength and Mobility Workout 18

Warm Up / 1100

• 200 FR

• 15sec rest

• 500 SKIPS Non Stop, as:

  • 100 Swim

  • 100 Kick

  • 100 IM

  • 100 Pull

  • 100 Swim

• 1min rest

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

• 200 FR

Technique Pre-Set / 950
Triathletes: No changes

• 6 x 75 Drill, as: (Rest 30sec between 75s)

  • 25 Sculling* no kicking (Watch how to scull here)

  • 25 FR Swim

  • 25 Sculling* kicking

* While sculling, don’t just move your forearms and hands. Intentionally focus on the feeling of holding water. When you start holding water while sculling, somehow the drill becomes challenging for your upper body muscles.

• 5 x 100 FR DPS - Rest 30sec. between 100s
  Let’s bring back a DPS set. Can you remember how many strokes you did the last time we did this set? Hopefully, yes!!! If you don’t, write your avg stroke number on a notebook or your phone for the next time.
  
  * DPS: distance per stroke. Count the strokes it takes to swim a lap, and try to keep the same and over time reduce the number of strokes. When you drop strokes, it means you are becoming a more efficient swimmer.

Main Set / 2600
Triathletes: No changes

Note: You will notice that for the following cycle (4 weeks), Tuesdays and Thursdays will be long-distance days. I have a decent number of swimmers preparing for 800, mile (SCY), and 1500.

• 2 x 400 as: (Rest 1min between 400s)

  • 100 BA - 200 FR - 100 BA

• 4 x 200 FR as: (Rest 1min between 200s)

  • Last 100 of each build (Start accelerating on the 3rd 50 and then as fast as possible the last 50)

• 2 x 400 as: (Rest 1min between 400s)

  • 100 FR Fast - 200 BA or BR Moderate to easy - 100 FR Fast

Optional: if you still have time and energy, I like to finish this type of set with some sprinting.

• 8 x 25 Best stroke SPRINT - Rest 30-45sec between)

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:

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Strength and Mobility Workout 18