Daily Free Swimming Workout 146 + Strength and Mobility Workout 20

Daily Free Swimming Workout 146

Warm Up / 1100

• 200 FR

• 15sec rest

• 500 SKIPS, Non-stop, as:

  • 100 Swim

  • 100 Kick

  • 100 IM

  • 100 Pull (with buoy)

  • 100 Swim

• 1min rest

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

• 200 FR

Main Set / 2000
Triathletes: Feel free to practice sightseeing during this set.

Sometimes we have to do boring things to get better. I feel today is one of those days, although I know people that love this kind of set.

• 4 x 500, as:

  • 500 FR with Fins ON. Quick and agile kicking, don’t let your arms do empty strokes (move them according to the speed of the fins) - Rest 1min

  • 500 FR with Fins and Hand Paddles ON. Kick just enough, almost as if you are using the fins to maintain stability - Rest 1min

  • 500 FR no gear. Every 4th lap change the stroke fast - Rest 1min

  • 500 FR for time! As usual, I am asking you to memorize or log your 500 FR time to be able to compare it with future swims.

Technique Set / 500
Triathletes: No changes.

• 10 x 50 alternating FR and BA “Paddle Head”, as: (Rest 30sec between)

  • Paddle head: Put one of your hand paddles on the top of your head. Your goal is to keep your eyes looking at the bottom of the pool and breathe perfectly to the side. If you move your head too much, the paddle will fall off. Be patient, it takes time. This is an amazing drill to improve your technique.

  • Don’t have paddles? You can use a buoy. See the link below to buy your gear.

Warm Down

• 200 to 400 Kick choice with a board.

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

---

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 20