Swimming Workout #1

This is the first of a series on workouts I’ve written for swimmers looking for something to
do for competitive swimming! In each post I will  give a swim workout, explain how each set works, and explain the overall goal for the “practice”. Leave on the top!

This is a pretty short workout to get started with:

  Set Distance Set Interval
800 200 swim
100 kick
200 swim
100 pull
200 swim
:10 rest
300 6×50
25 drill/25 swim
300 6×50
25 ab kick/25 swim
400 4×100 1:20/1:25/1:30
200 1×200

Total Distance 2000    

12439466_110373079362392_6905318297597414914_nThis workout has a little bit of everything: drills, ab work, and a small aerobic set at the end for good measure. Ab kick is one of my favorite things to do. Your core is the most important muscle group in swimming! It goes like this: start on you back in a good streamline. Body wave (or dolphin kick as some call it) down the pool, using your abs on each wave/kick. You should feel it after just a few reps!

For the aerobic set, you’ll notice that there are several intervals. Pick the one that works best for you. If none of them work, you can make up your own. The goal is tp have 5-7 seconds of rest in between each repetition.

If there’s a specific type of workout you’d like me to write, let me know in the comments!

P.S. yes that is me in the picture!


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