Daily Free Swimming Workout 156 + Strength and Mobility Workout 23

Daily Free Swimming Workout 156

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 thoroughly 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 23

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To unlock the Strength and Mobility workouts and full swimming archive access from Day 1 to today, just click the button below:

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We are in the November program. Enjoy!

GYM WORKOUT

Warm Up