SF #05

2016 Cycle 1 - Week 2 Workout 2

We’re building a base in Cycle 1. The workout yardage starts low and builds over the 12 weeks. Drills are all foundational and focused on balance and position in the water. If you missed the Cycle 1 explanation video, watch it HERE

1. Warmup:

Rest 20-30 seconds between each repeat.
Get comfortable in the water on the easy swim. Your goal is to stay as relaxed as possible during the limited breathing set. Don’t panic, keep your stroke long. There’s no physiological adaption happening here, it’s purely mental.

1 x 100 Easy Swim
1 x 100 Alt 25 No Breath/25 Freestyle

2. Skills & Drills

Rest 10-15 seconds between each repeat
Sticking to this rest range is ideal, if you need more rest to ensure you’re nailing the positions in the drills, take a little extra. Swim at a pace that really allows you to focus on WHAT WHERE & HOW. (If you need help with this, download the guide on how to get the most out of your drills.)

This drill set is intended to help you work on balance and alignment. You should be entirely focused on being:
• In a straight line – head to toe
• Floating as high as you can in the water
The focus here is on perfect technique – not how fast you can finish.

4 x 100 Alt 25 Balance Drill/25 Freestyle focused on line

*If you have a Swim Snorkel – you may choose to use it  on this drill set.

3. Main Set: 

Rest 20 seconds between each repeat
Rest up to 1 minutes between rounds.
Hold the best freestyle stroke you can through the whole set – as you fatigue, fight to maintain your balance and your line through the water.
If 20 seconds is not enough rest, slow your pace down.

“”Point Blank”  

4 x through
  [ 2 x 100 @ Build to Strong
    1 x 50 Easy ]

  • Hey , descend the 100’s by round, so the 100’s in your 4th round are Stronger than your 1st round.

*Post your times for the main set and how it felt in the comments below! 

4. Cool Down:

Rest 30 seconds between each repeat
Focus on reestablishing a great line to finish the set. What will your muscle memory store when you get out? Good positions or poor position? Set yourself up for success in your next session.

2 x 100 Freestyle + Fins Focus on Line 

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Today’s Drill: 

Balance Drill

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SF #76

2017 Cycle 3 - Week 2 Workout 1

We’re transitioning our efficiency and speed into more Triathlon Specific swimming in Cycle 3. The *Asterisk* workout is the key workout of the week. If you can only do one this week, do the *Asterisk* workout. The Drills are focused on balance, propulsion and open water prepartion. If you missed the Cycle 3 explanation video, watch it HERE.

1. Warm Up:

Rest 20-30 seconds
Get comfortable in the water on the easy swim. Your goal is to stay as relaxed as possible during the limited breathing set. Don’t panic, keep your stroke long. There’s no physiological adaption happening here, it’s purely mental. Tarzan is head up freestyle – focus on keeping your head low in the water, and as still as possible. The higher your hips sit the better. Then get your heart rate and stroke rate up on the variables. You must climb out the pool and do 5 air squats after number 1 & number 4. This is to prep your body for T1 feels
!

1 x 400 Easy Swim + Fins
1 x 100 Breathe 3-5-7-9
1 x 100 Alt 25 Tarzan Drill/25 Easy
4 x 25 Variables done as
1st 25 – 1⁄2 length easy, 1⁄2 length fast + 5 air Squats
2nd 25 – 1⁄2 length fast, 1⁄2 length easy
3rd 25 – all easy
4th 25 – all fast + 5 air Squats

2. Skills & Drills

Rest 10-15 seconds between each repeat
Sticking to this rest range is ideal, if you need more rest to ensure you’re nailing the positions in the drills, take a little extra. Swim at a pace that really allows you to focus on WHAT WHERE & HOW. (If you need help with this, download the guide on how to get the most out of your drills.)

This drill set is intended to help you work on balance and alignment. You should be entirely focused on being:
•Make sure you are feeling the pressure on your arm as you push water back towards your feet!
• Close your fists tight

The focus here is on perfect technique – not how fast you can finish.

2 x [ 100 Fist Freestyle
         100 Freestyle (Push water backwards!) ]

4. Main Set: 

Hold the best freestyle stroke you can through the whole set – as you fatigue, fight to maintain your balance and your line through the water.
*Rest 10 seconds after the Fast 100’s – it should be touch, check your time and start the easy 100
*Rest 1 minute after the easy 100.
Make the Fast FAST! 

“Force of Evil”

10 x 100 Alternate:
– Odd 100’s Fast
– Even 100’s Easy 

*Post your times and how it felt to comments 😀

5. Cool Down:

Focus on reestablishing a great line to finish the set. What will your muscle memory store when you get out? Good positions or poor position? Set yourself up for success in your next session.

1 x 200 Freestyle + Snorkel & Fins Focus on Line

Hey ,

Do things right this week. Focus on the details. Do things that the guy lining up next to you on race day won’t do today. Also, remember that you are a legend! 👊🏼 Tag your Instagram photos with #TeamSwimFast to be featured on the blog!

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Today’s Drill: 

Fists Freestyle

Pace Calculator: 

CSS Calculator

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SF #77*

2017 Cycle 3 - Week 2 Workout 2

We’re transitioning our efficiency and speed into more Triathlon Specific swimming in Cycle 3. The *Asterisk* workout is the key workout of the week. If you can only do one this week, do the *Asterisk* workout. The Drills are focused on balance, propulsion and open water prepartion. If you missed the Cycle 3 explanation video, watch it HERE.

1. Warm Up:

Rest 20-30 seconds
Get comfortable in the water on the easy swim – use the eyes closed lengths to determine how straight you swim – this will help you with your lines when you hit the open water. Your goal is to stay as relaxed as possible during the limited breathing set. Don’t panic, keep your stroke long. There’s no physiological adaption happening here, it’s purely mental. Then get your heart rate and stroke rate up on the sprint piece. Finish by progressively increasing speed as you maintain great technique
!

1 x 200 Easy Swim Every 4th length eyes closed swimming
1 x 100 Breathe 4 breaths per length
1 x 100 Alt 25 Sprint/25 Easy
4 X 50m Descend 1-4

2. Skills & Drills

Rest 10-15 seconds between each repeat
Tarzan Drill is head up freestyle. Similar to a Water Polo stroke. Lift your head only as high as necessary. Do not breathe while looking forward – turn your head to the side for the breath then return your face to the water before immediately re-lifting it to the Tarzan position.
The goal is to arch your back while your head is forward so your legs and feet to stay near the surface, minimizing resistance.

6 x 50 Alternating 25 Tarzan Drill/25 Swim 

4. Main Set: 

Hold the best freestyle stroke you can through the whole set – as you fatigue, fight to maintain your balance and your line through the water.
*Rest 20 seconds between every repeat.
You will need your CSS Pace from SF#72 to complete this workout.

“The Clockmaker 2”   

8 x 150 @ CSS Pace

Post your times and how you felt to comments 😀

5. Cool Down:

Focus on reestablishing a great line to finish the set. What will your muscle memory store when you get out? Good positions or poor position? Set yourself up for success in your next session.

2 x 100 Freestyle + Fins Every 4th length Kick on Back 

Hey ,

Do things right this week. Focus on the details. Do things that the guy lining up next to you on race day won’t do today. Also, remember that you are a legend! 👊🏼 Tag your Instagram photos with #TeamSwimFast to be featured on the blog!

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Today’s Drill: 

Tarzan Drill

Pace Calculator: 

CSS Calculator

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SF #78

2017 Cycle 3 - Week 2 Workout 3

We’re transitioning our efficiency and speed into more Triathlon Specific swimming in Cycle 3. The *Asterisk* workout is the key workout of the week. If you can only do one this week, do the *Asterisk* workout. The Drills are focused on balance, propulsion and open water prepartion. If you missed the Cycle 3 explanation video, watch it HERE.

1. Warm Up:

Rest 20-30 seconds
Get comfortable in the water on the easy swim. Then get your heart rate and stroke rate up on the build to sprint piece!

1 x 300 Easy Swim
1 x 200 Build To Sprint By 50

2. Skills & Drills

Rest 10-15 seconds between each repeat
Sticking to this rest range is ideal, if you need more rest to ensure you’re nailing the positions in the drills, take a little extra.

This drill is intended to help you learn to integrate your hips and core into your stroke while helping you develop a Front Quadrant stroke. You should be focused on:
• Keep your head still especially when you switch
• Make the rotation snappy. Get aggressive as you switch.

The focus here is on perfect technique – not how fast you can finish.

4 x 100 Alternating 50 Side Kick Switch 6-6/ 50 Freestyle with snappy rotation

4. Main Set: 

Hold the best freestyle stroke you can through the whole set – as you fatigue, fight to maintain your balance and your line through the water.
You are looking to settle into your race pace on each of these 750’s. Pick your goal pace and try to be as accurate and constant with your pacing as possible all the way through the swim.
*Rest 1-2 minutes between repeats.

“What’s Up, Doc? ”   

2 x 750 @ Goal Race Pace Effort

Post your times and how you felt to comments 😀

5. Cool Down:

Focus on reestablishing a great line to finish the set. What will your muscle memory store when you get out? Good positions or poor position? Set yourself up for success in your next session.

4 x 50 Easy Swim Focus on Line 

Hey ,

Do things right this week. Focus on the details. Do things that the guy lining up next to you on race day won’t do today. Also, remember that you are a legend! 👊🏼 Tag your Instagram photos with #TeamSwimFast to be featured on the blog!

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Today’s Drill: 

Side Kick Switch Drill

Pace Calculator: 

CSS Calculator

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SF #79

2017 Cycle 3 - Week 3 Workout 1

We’re transitioning our efficiency and speed into more Triathlon Specific swimming in Cycle 3. The *Asterisk* workout is the key workout of the week. If you can only do one this week, do the *Asterisk* workout. The Drills are focused on balance, propulsion and open water prepartion. If you missed the Cycle 3 explanation video, watch it HERE.

1. Warm Up:

Rest 20-30 seconds
Get comfortable in the water. Maintain great technique all the way through the swim. This should not be fast – you should not be checking your watch to verify your pace! Every 4th length you will increase your tempo and swim with fists. Again – Stop checking your watch to verify your pace!

1 x 1000m Controlled  Swim – Every 4th length high tempo with fists 

2. Skills & Drills

Rest 10-15 seconds between each repeat
Take out speed! In triathlon swim starts we need the ability to take out the pace hard and then settle into a rhythm. We’ve done “Variables” in the warm up all year long to help us learn how to change speeds, now we start to put this into practice. Push the pace for the first 25m/y then settle into a comfortable rhythm for the remainder of the 75.

3 x 100 as 25 Hard Sprint/75 Controlled Swim 

4. Main Set: 

Hold the best freestyle stroke you can through the whole set – as you fatigue, fight to maintain your balance and your line through the water.
*Rest 20 seconds after each 200
 You will need your CSS Pace from SF#7to complete this workout.

“Smile 2 “

6 x 200 @ CSS Pace

*Post your times and how it felt to comments 😀

5. Cool Down:

Focus on reestablishing a great line to finish the set. What will your muscle memory store when you get out? Good positions or poor position? Set yourself up for success in your next session.

2 x 100 Freestyle + Fins Every 4th length Kick on Back 

Hey ,

Make this week so awesome that last week gets jealous. I mean really smash things this week. I believe in you. 🙌🏽 Tag your Instagram photos with #TeamSwimFast to be featured on the blog!

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Today’s Drill: 

Take Out Speed

Pace Calculator: 

CSS Calculator

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SF #80

2017 Cycle 3 - Week 3 Workout 2

We’re transitioning our efficiency and speed into more Triathlon Specific swimming in Cycle 3. The *Asterisk* workout is the key workout of the week. If you can only do one this week, do the *Asterisk* workout. The Drills are focused on balance, propulsion and open water prepartion. If you missed the Cycle 3 explanation video, watch it HERE.

1. Warm Up:

Rest 20-30 seconds
This is an awkward race day warm up. Sometime you don’t get the opportunity to warm up before your race swim. Sometimes things don’t go perfectly during the swim. Sometimes you’re forced into awkward and challenging situations. This warm up is your chance to get comfortable being a little uncomfortable.
Alternate very fast with easy swimming on the first 200. Then only breathe to your weaker side on the next 100. If you don’t have a weaker side, breathe to your least favorite or non dominant side. Finish by blasting your legs as if someone has touched your toes one too many times.

1 x 200m as 12.5 fast/12.5 easy
1 x 100m Breathe on weak side only
1 x 100m as 25m strong kick, 25m easy

2. Skills & Drills

Rest 10-15 seconds between each repeat
Sticking to this rest range is ideal, if you need more rest to ensure you’re nailing the positions in the drills, take a little extra. Swim at a pace that really allows you to focus on WHAT WHERE & HOW.

This drill set is intended to help you work on balance and alignment. You should be entirely focused on being: • In a straight line – head to toe • Floating as high as you can in the water The focus here is on perfect technique – not how fast you can finish.

8 x 50 25 Balance Drill/25 Freestyle Focus on Line   

4. Main Set: 

This is a race preparation set. It is designed to help you get comfortable and confident about attacking the “washing machine” that you’re likely to be a part of on race day. We’re looking for a strong take out pace, this should be fast and strong and should spike your heart rate! Then we move into a some variable style 100’s where we change speeds. Next we move into a steady race pace (whatever that will feel like to you. Sight 4 time per length during this piece. Finish with a strong over emphasized kick to finish the workout. As soon as your finish the 200 jump out and jog for 50m. If you pool does not allow you to run on deck, complete 20 air squats.
*Rest 20 seconds between each repeat

“The Thin Red Line”

1 x 100 Fast
1 x 200 Variable Style
1 x 1000 Negative Split Sighting 4 times per length
1 x 200 Over Kick with Fins
1 x 50m Run OR 20 Air Squats

*Post your times and how it felt to comments 😀

5. Cool Down:

Focus on reestablishing a great line to finish the set. What will your muscle memory store when you get out? Good positions or poor position? Set yourself up for success in your next session.

4 x 50 Easy Swim Focus on Line   

Hey ,

Make this week so awesome that last week gets jealous. I mean really smash things this week. I believe in you. 🙌🏽 Tag your Instagram photos with #TeamSwimFast to be featured on the blog!

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Today’s Drill: 

Balance Drill

Pace Calculator: 

CSS Calculator

More Help: 

Latest Tip: 


SF #81*

2017 Cycle 3 - Week 3 Workout 3

We’re transitioning our efficiency and speed into more Triathlon Specific swimming in Cycle 3. The *Asterisk* workout is the key workout of the week. If you can only do one this week, do the *Asterisk* workout. The Drills are focused on balance, propulsion and open water prepartion. If you missed the Cycle 3 explanation video, watch it HERE.

1. Warm Up:

Rest 20-30 seconds
Get comfortable in the water on the easy swim – use the eyes closed lengths to determine how straight you swim – this will help you with your lines when you hit the open water. Your goal is to stay as relaxed as possible during the limited breathing set. Don’t panic, keep your stroke long. There’s no physiological adaption happening here, it’s purely mental. Then get your heart rate and stroke rate up on the sprint piece. Finish by progressively increasing speed as you maintain great technique.

1 x 200 Easy Swim Every 4th length eyes closed swimming
1 x 100 Breathe 4 breaths per length
1 x 100 Alt 25 Sprint/25 Easy
5 X 50m Descend 1-5

2. Skills & Drills

Rest 10-15 seconds between each repeat
While we focus on developing great fundamentals in our swim strokes in 95% of the work we do, being powerful and strong is a critical to transferring what you do in the pool into open water. This set is designed to get your turnover up and get aggressive with your entry while forcing you to maintain a GREAT body position without your legs!

Fight to maintain a straight line from head to toe (even though your ankles are locked up). High tempo, fast pace. Stay strong through the core but relaxed with your shoulders.
Keep your breathing in check – you should be swimming fast, but this set should not wipe you out!

10 x 25 Fast Pull + Ankle Locks & Pull Buoy 

4. Main Set: 

Hold the best freestyle stroke you can through the whole set – as you fatigue, fight to maintain your balance and your line through the water.
*Rest 20 seconds between every repeat.
*The more consistent your pacing through this set, the better.
You will need your CSS Pace from SF#72 to complete this workout.

“The Set-Up”

2 x 100 @ CSS Pace
1 x 200 @ CSS Pace
2 x 300 @ CSS Pace
1 x 200 @ CSS Pace
2 x 100 @ CSS Pace

*Post your times and how it felt to comments!

5. Cool Down:

Focus on reestablishing a great line to finish the set. What will your muscle memory store when you get out? Good positions or poor position? Set yourself up for success in your next session.

1 x 200 Freestyle + Snorkel & Fins Focus on Line 

Hey ,

Make this week so awesome that last week gets jealous. I mean really smash things this week. I believe in you. 🙌🏽 Tag your Instagram photos with #TeamSwimFast to be featured on the blog!

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Today’s Drill: 

High Tempo Pulling

Pace Calculator: 

CSS Calculator

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SF #94

2017 Cycle 3 - Week 8 Workout 1

This is a de-load week also known as a “Choose Your Own Destiny Week” You pick your paces and intensity based on how you feel. The Drills are focused on balance and propulsion. If you missed the Cycle 3 explanation video, watch it HERE.

1. Warm Up:

Rest 20-30 seconds
Get comfortable in the water on the easy swim. Your goal is to stay as relaxed as possible during the limited breathing set. Don’t panic, keep your stroke long. There’s no physiological adaption happening here, it’s purely mental. Then get your heart rate and stroke rate up on the variables. Tarzan is head up freestyle – focus on keeping your head low in the water, and as still as possible. The higher your hips sit the better.

1 x 200 Easy Swim
1 x 100 Breathe 4 breaths per length
4 x 25 Variables done as
     1st 25 – 1⁄2 length easy, 1⁄2 length fast
     2nd 25 – 1⁄2 length fast, 1⁄2 length easy
     3rd 25 – all easy
     4th 25 – all fast
1 x 100 Alt 25 Tarzan Drill/25 Easy

2. Skills & Drills

Rest 10-15 seconds between each repeat
Sticking to this rest range is ideal, if you need more rest to ensure you’re nailing the positions in the drills, take a little extra.
This drill is intended to teach you how to use your forearm and wrist as part of your pulling paddle. You should be focused on:
• Make sure you are feeling the pressure on your arm as you push water back towards your feet!
• Close your fists tight

The focus here is on perfect technique – not how fast you can finish!

4 x 75 Alt 25 Fist Freestyle/50 Freestyle (Push water backwards!)

4. Main Set: 

Hold the best freestyle stroke you can through the whole set – this is a technique focused workout.
You can pick your speed and pace through the main set. Focus on balance position and propulsion forward with every stroke. Be deliberate with the way you move.
Feeling good and strong today? Do all 4 rounds.
Feeling tired or mentally drained? Do 3 rounds.
*Keep rest at 10-20 seconds between each repeat depending on how you are feeling
*Rest a minute to 90 seconds between rounds

“The Right Stuff”

2- 4 rounds

[ 2 x 50 Strong
2 x 100 Negative Split
1 x 200 Build by 50 ]

*Post your times and how it felt to comments!

5. Cool Down:

Focus on reestablishing a great line to finish the set. What will your muscle memory store when you get out? Good positions or poor position? Set yourself up for success in your next session.

2 x 100 Freestyle + Fins Every 4th length Kick on Back 

Hey ,

It’s the little things repeated with accuracy and consistency that make you a master at your craft. You’re getting better today, keep up the great work! 💪🏼 Tag your Instagram photos with #TeamSwimFast to be featured on the blog!

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Today’s Drill: 

Fist Freestyle

Pace Calculator: 

CSS Calculator

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SF #106

2017 Cycle 3 - Week 12 Workout 1

This is a de-load week also known as a “Choose Your Own Destiny Week” You pick your paces and intensity based on how you feel. The Drills are focused on balance and propulsion. If you missed the Cycle 3 explanation video, watch it HERE.

1. Warm Up:

Rest 20-30 seconds
Get comfortable in the water on the easy swim. Your goal is to stay as relaxed as possible during the limited breathing set. Don’t panic, keep your stroke long. There’s no physiological adaption happening here, it’s purely mental. Then get your heart rate and stroke rate up on the variables. Tarzan is head up freestyle – focus on keeping your head low in the water, and as still as possible. The higher your hips sit the better.

1 x 200 Easy Swim
1 x 100 Breathe 4 breaths per length
4 x 25 Variables done as
     1st 25 – 1⁄2 length easy, 1⁄2 length fast
     2nd 25 – 1⁄2 length fast, 1⁄2 length easy
     3rd 25 – all easy
     4th 25 – all fast
1 x 100 Alt 25 Tarzan Drill/25 Easy

2. Skills & Drills

Rest 10-15 seconds between each repeat
Sticking to this rest range is ideal, if you need more rest to ensure you’re nailing the positions in the drills, take a little extra.
This drill is intended to teach you how to use your forearm and wrist as part of your pulling paddle. You should be focused on:
• Make sure you are feeling the pressure on your arm as you push water back towards your feet!
• Close your fists tight

The focus here is on perfect technique – not how fast you can finish!

4 x 75 Alt 25 Fist Freestyle/50 Freestyle (Push water backwards!)

4. Main Set: 

Hold the best freestyle stroke you can through the whole set – this is a technique focused workout.
You can pick your speed and pace through the main set. Focus on balance position and propulsion forward with every stroke. Be deliberate with the way you move.
•  Feeling good and strong today? Do all 4 rounds.
•  Feeling tired or mentally drained? Do 2 rounds.
*Keep rest at 10-20 seconds between each repeat depending on how you are feeling
*Rest a minute to 90 seconds between rounds

“Reds”

2-4 Rounds
[ 4 x 50 Des 1-4
    1 x 200 Negative Split
     1 x 100 Easy ]

*Post your times and how it felt to comments!

5. Cool Down:

Focus on reestablishing a great line to finish the set. What will your muscle memory store when you get out? Good positions or poor position? Set yourself up for success in your next session.

2 x 100 Freestyle + Fins Every 4th length Kick on Back 

Hey ,

It’s the little things repeated with accuracy and consistency that make you a master at your craft. You’re getting better today, keep up the great work! 💪🏼 Tag your Instagram photos with #TeamSwimFast to be featured on the blog!

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Today’s Drill: 

Fist Freestyle

Pace Calculator: 

CSS Calculator

More Help: 

Latest Tip: 


SF #82

2017 Cycle 3 - Week 4 Workout 1

This is a de-load week also known as a “Choose Your Own Destiny Week” You pick your paces and intensity based on how you feel. The Drills are focused on balance and propulsion. If you missed the Cycle 3 explanation video, watch it HERE.

1. Warm Up:

Rest 20-30 seconds
Get comfortable in the water on the easy swim. Your goal is to stay as relaxed as possible during the limited breathing set. Don’t panic, keep your stroke long. There’s no physiological adaption happening here, it’s purely mental. Then get your heart rate and stroke rate up on the variables. Tarzan is head up freestyle – focus on keeping your head low in the water, and as still as possible. The higher your hips sit the better.

1 x 200 Easy Swim
1 x 100 Breathe 4 breaths per length
4 x 25 Variables done as
     1st 25 – 1⁄2 length easy, 1⁄2 length fast
     2nd 25 – 1⁄2 length fast, 1⁄2 length easy
     3rd 25 – all easy
     4th 25 – all fast
1 x 100 Alt 25 Tarzan Drill/25 Easy

2. Skills & Drills

Rest 10-15 seconds between each repeat
Sticking to this rest range is ideal, if you need more rest to ensure you’re nailing the positions in the drills, take a little extra.
This drill is intended to teach you how to use your forearm and wrist as part of your pulling paddle. You should be focused on:
• Make sure you are feeling the pressure on your arm as you push water back towards your feet!
• Close your fists tight

The focus here is on perfect technique – not how fast you can finish!

4 x 75 Alt 25 Fist Freestyle/50 Freestyle (Push water backwards!)

4. Main Set: 

Hold the best freestyle stroke you can through the whole set – this is a technique focused workout.
You can pick your speed and pace through the main set. Focus on balance position and propulsion forward with every stroke. Be deliberate with the way you move.
•  Feeling good and strong today? Do all 6 rounds.
•  Feeling tired or mentally drained? Do 2 rounds.
*Keep rest at 10-20 seconds between each 100 depending on how you are feeling
*Rest a minute to 90 seconds between rounds

“Walk In The Park”

Between 2-6 Rounds
     [ 2 x 100 Build
        1 x 50 Easy ]

*Post your times and how it felt to comments!

5. Cool Down:

Focus on reestablishing a great line to finish the set. What will your muscle memory store when you get out? Good positions or poor position? Set yourself up for success in your next session.

2 x 100 Freestyle + Fins Every 4th length Kick on Back 

Hey ,

It’s the little things repeated with accuracy and consistency that make you a master at your craft. You’re getting better today, keep up the great work! 💪🏼 Tag your Instagram photos with #TeamSwimFast to be featured on the blog!

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Today’s Drill: 

Fist Freestyle

Pace Calculator: 

CSS Calculator

More Help: 

Latest Tip: