Workout of the Week: Swim Drills and Technique

Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.


The winter is a great time to work on your stroke and efficiency in the water. I’m in the middle of a huge technique-focused block of swim training where 3-4 sessions per week are entirely drill oriented. Here’s one workout I’ve done several times. It’s also easy to switch out different drills during the first set depending on your needs or focus. Give it a shot and leave your feedback in the comments.


250 warm upswimming w_ paddles

3x drills as:

–4×50 drill (1: skulling; 2: single arm drill; 3: 6-3-6 drill)

–50 swim

–5x 45 second vertical kick / 15 second recovery

2x technique as:

–100 pull w/ left hand paddle only; breath to opposite side

–100 pull w/ right hand paddle only; breath to opposite side

–100 pull both w/ bilateral breathing

5×50 smooth

150 cool down (25 free / 25 non)

TOTAL: 2000 yards

 

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