Daily Free Swimming Workout 150 + Strength and Mobility Workout 21
Daily Free Swimming Workout 150
Warm Up / 1000
200 FR - Rest 30sec
4 x 100 non-stop, as:
100 BA
100 flutter kick with board
100 BR
100 BR kick with board
4 x 50 IM order fast
200 FR
Pre-Set / 400
8 x 50 FR Deck edge push-ups - Rest 30sec between (CLIP to learn how HERE)
How: Swim 25, then place your hands throughly on the edge of the deck, slightly wider than your shoulders. Then, pull yourself up as if you want to get out of the pool without a ladder. Stay up and do 3 to 5 “vertical” push-ups. Swim back 25.
Tip: Lean in while you do the push-ups to activate your chest muscles. If you stay too vertical, it becomes harder as you use your triceps primarily.
Main Set / 2500
Triathletes: You will love this one. I recommend you keep the kicking portion.
For the kicking portion of the set, you can choose with or without board.
500 FR Fins and Paddles ON - Rest 30sec while you take gear off
2 x 50 Fast: as 1 is best stroke swim and 2 is best kick - Rest 1min between 50s
400 FR Fins ONLY - Rest 30sec while you take gear off
4 x 50 as 1 is best stroke swim and 2 is best kick - Rest 1min between 50s
300 FR Paddles ONLY - Rest 30sec while you take gear off
6 x 50 as 1 is best stroke swim and 2 is best kick - Rest 1min between 50s
200 FR No gear - Rest 30sec
8 x 50 as 1 is best stroke swim and 2 is best kick - Rest 1min between 50s
100 FR No gear
Warm Down
200 to 300 KICK choice easy.
**The gear we recommend using for our workouts. All explained CLICK HERE
Strength and Mobility Workout 21
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:
We started last week the November program, introducing some new movements and volume. Enjoy!
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