SF #194

Hey ,

Back to the grind this week! We are approaching the 1/2 way point in Cycle 2. Put your focus into consistency in your pacing and nailing your positions in the drill. Have a great week. ~ Rory

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Today’s Drill: 

Sail Boat Drill

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Latest Tip: 

2017 Cycle 2 - Week 5 Workout 2

We’re building efficiency and speed in Cycle 2. 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 and propulsion. 

1️⃣ 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. Lengthen out your stroke as much as possible without killing your momentum in the Distance Per Stroke. Find your lowest stroke count without completely slowing down between strokes. Turn at the flags and don’t touch the wall on the No Walls piece.

1 x 100 Easy Swim
1 x 100 Build To Sprint By 25
1 x 100 Maximum Distance Per Stroke
1 x 100 No Walls

2️⃣ 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 is intended to teach you to be patient with your lead arm before you initiate the catch. You should be focused on: 
• Fight to maintain your balance position as high on the surface of the water when your hand moves.
• Hang your hand over your extended arm at the point just past your elbow
The focus here is on perfect technique – not how fast you can finish. 

4 x 50 Alt 25 Sail Boat Drill/25 Freestyle

3️⃣ Main Set

⏱ Rest 20 seconds between repeats.
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 – you are in the wrong energy system.
The 1000 and the 500 should be easy to moderate depending on how you feel today. They should not be hard or fast!

1 x 1000
1 x 500
3 x 300 Descend down to CSS Pace on the 3rd 300 
1 x 200 + Fins

📌 Post your times  in the comments below!

4️⃣ 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.

4 x 50 Easy Swim Focus on Line


SF #191

Hey ,

Week 4 is an easier week. Paces and distances are up to you and how you are feeling. If you want to push the pace, push it. If you want to focus on an area of your technique, put your energy into mastering that element of your stroke. Choose your own destiny 😊.

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Today’s Drill: 

Side Kick Switch Drill

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Latest Tip: 

2017 Cycle 2 - Week 4 Workout 2

We’re building efficiency and speed in Cycle 2. 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 and propulsion. 

1️⃣ 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

2️⃣ 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 Alternating 50 Side Kick Switch Drill/50 Freestyle

Then…

8 x 25 Sight 3 times per length

3️⃣ Main Set

Rest 20 seconds between repeats.
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.
▪️The 300 is focused on Balance
▪️The 150’s are focused on Propulsion (This is the A-Ok Sign: 👌🏽)
▪️The 50’s are holding great technique from easy to fast.
*Rest 45 seconds at the end of each set of intervals

1 x 300 Alternate Pull Buoy in/out each 50
*Rest 45 seconds
4 x 150 50 with Fist/ 50 with A-Ok sign 👌🏽 / 50 Full Stroke
*Rest 15-20 seconds between 150’s
8 x 50 Descend 1-4 & 5-8
*Rest 15-20 seconds between 50’s

*Post your times for the 50’s in the comments below!

4️⃣ 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.

4 x 50 Easy Swim Focus on Line


SF #188

Hey ,

“The price of excellence is discipline. The cost of mediocrity is disappointment.” Be prepared to do what it takes at this point in the season. You will soon reap what you invest. Choose wisely.

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Today’s Drill: 

Side Kick Switch Drill

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Latest Tip: 

2017 Cycle 2 - Week 3 Workout 2

We’re building efficiency and speed in Cycle 2. 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 and propulsion. If you missed the Cycle 2 explanation video, it’s because I’m swamped and haven’t recorded it… yet. Coming at you soon 😇.

1️⃣ 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 adaptation 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 100 Easy Swim
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

2️⃣ 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

8 x 50 Alt Side Kick Switch Drill/50 Freestyle focused snappy rotation

Then…

8 x 25 Sight 3 times per length

3️⃣ Main Set

Rest 20 seconds between repeats.
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! 

10 x 100 Alternate
🔸Odds Fast
🔸Evens Easy

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

4️⃣ 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.

4 x 50 Easy Swim Focus on Line


SF #185

Hey ,

Got that CSS pace, got the balance sorted, now it’s time to get stuck in! Cycle 2 is a go!!
~ Rory

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Today’s Drill: 

Side Kick Drill

Need More Help? 

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Latest Tip: 

2017 Cycle 2 - Week 2 Workout 2

We’re building efficiency and speed in Cycle 2. 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 and propulsion. If you missed the Cycle 2 explanation video, it’s because I’m swamped and haven’t recorded it… yet. Coming at you soon 😇.

1️⃣ 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 sprint piece. Finish by progressively increasing speed as you maintain great technique.

1 x 100 Easy Swim
1 x 100 Breathe 4 breaths per length
1 x 100 Alt 25 Sprint/25 Easy
4 X 50m Descend 1-4

2️⃣ 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 25 Side Kick Drill Alt Right/Left Side each 25
1 x 100 Alt 25 Side Kick Drill/25 Freestyle focused on line
2 x 50 Side Kick Drill Alt Right/Left Side each 25
1 x 100 Alt 25 Side Kick Drill/25 Freestyle focused on line

3️⃣ Main Set

Rest 20 seconds between repeats.
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.
There is a chance your pace may feel easy early on in the set, control your speed. You will be glad you did towards the end of the set.
You will need your CSS Pace from SF #181 to complete this workout.

5 x 200m @ CSS Pace

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

4️⃣ 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.

4 x 50 Easy Swim Focus on Line


SF #182

Hey ,

Cycle 2 is here! Excited and proud of the progress you guys made in Cycle 1, even more excited to see how you progress in Cycle 2! This is where the work starts to happen and precision, control and consistency become key. Think progress, not perfection and you will kill it in this cycle!
~ Rory

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Today’s Drill: 

Balance Drill

Need More Help? 

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Latest Tip: 

2017 Cycle 2 - Week 1 Workout 2

We’re building efficiency and speed in Cycle 2. 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 and propulsion. If you missed the Cycle 2 explanation video, it’s because I’m swamped and haven’t recorded it… yet. Coming at you soon 😇.

1️⃣ 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. Lengthen out your stroke as much as possible without killing your momentum in the Distance Per Stroke. Find your lowest stroke count without completely slowing down between strokes. Turn at the flags and don’t touch the wall on the No Walls piece.

1 x 100 Easy Swim
1 x 100 Build To Sprint By 25
1 x 100 Maximum Distance Per Stroke
1 x 100 No Walls

2️⃣ 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 50 Alt 25 Balance Drill/25 Freestyle focused on line

3️⃣ Main Set

Rest 20 seconds between repeats.
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 – you are in the wrong energy system.
The 1000 and the 500 should be easy to moderate (CSS +3-6 seconds) depending on how you feel today. Try to be accurate with your CSS pace 100’s.

1 x 1000
1 x 500
5 x 100 @ CSS Pace
1 x 200 + Fins

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

4️⃣ 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.

4 x 50 Easy Swim Focus on Line


SF #179

Hey ,

Last week of Cycle 1! Let’s finish it strong… Cycle 2 is coming 😉

Apologies for my lack of comment replies the past couple of weeks. Mid season in Dubai and work overload! I deeply appreciate the comments that have been rolling in and will respond the moment things open up!

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Today’s Drill: 

Hip Led Body Roll

Need More Help? 

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Share the SwimFaster Program with them and start pushing each other to improve this season!

Latest Tip: 

2017 Cycle 1 - Week 12 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, you can watch it here. 

1️⃣ 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. On the High Tempo swim, turn your arms over a little faster than you usually would. Quicker through the pull and the recovery. Then get your heart rate and stroke rate up on the variables.

1 x 100 Easy Swim
1 x 100 Alt 25 No Breath/25 Easy
1 x 100 High Tempo Stroke Rate
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

2️⃣ 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 through
[ 1 x 50 Hip Led Body Roll
1 x 100 Freestyle Focused on Line]
*Descend the 100 Freestyle Pace on every round

3️⃣ Main Set

Rest 20 seconds between repeats.
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.

1 x 150 Going 50 Easy/100 Strong
1 x 300 100 Strong/100 Easy/100 Strong
1 x 450 Going 50 Easy/100 Strong/50 Easy/100 Strong/50 Easy/100 Strong
1 x 600 100 Strong/100 Easy
1 x 750 Long & Strong

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

4️⃣ 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.

4 x 50 Easy Swim Focus on Line


SF #176

Happy New Year ,

“…if you really look closely, most overnight successes took a long time.” — Steve Jobs
Consistency and perseverance predict success better than any other predictor. Think about THAT during your time staring at the bottom of the pool this week 😉

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Today’s Drill: 

Balance Drill

Need More Help? 

Invite Your Friends 

💁🏽‍♂️ Have you got a buddy that could do these workouts with you?

Share the SwimFaster Program with them and start pushing each other to improve this season!

Latest Tip: 

2017 Cycle 1 - Week 11 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, you can watch it here. 

1️⃣ 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 sprint piece. 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 100 Easy Swim
1 x 100 Breathe every 3-5-7-9 Strokes By 25
1 x 100 Alt 25 Sprint/25 Easy
1 x 100 Alt 25 Tarzan Drill/25 Easy

2️⃣ 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

8 x 75 25 Balance Drill/50 Freestyle Focus on Line

3️⃣ Main Set

Rest 20 seconds between repeats.
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.

4 x 100 Descend 1-4
2 x 200 Build By 50
1 x 400 Negative Split
2 x 200 Build By 50
4 x 100 Descend 1-4

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

4️⃣ 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.

4 x 50 Easy Swim Focus on Line


SF #172

Happy New Year ,

2018 is about consistency and discipline! Set yourself up for success this week, lets go!

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Today’s Drill: 

Hip Led Body Roll

Need More Help? 

Invite Your Friends 

💁🏽‍♂️ Have you got a buddy that could do these workouts with you?

Share the SwimFaster Program with them and start pushing each other to improve this season!

Latest Tip: 

2017 Cycle 1 - Week 10 Workout 1

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, you can watch it here. 

1️⃣ 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 sprint piece. 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 100 Easy Swim
1 x 100 Breathe every 3-5-7-9 Strokes By 25
1 x 100 Alt 25 Sprint/25 Easy
1 x 100 Alt 25 Tarzan Drill/25 Easy

2️⃣ 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

2 x through
[🔸 4 x 50 Hip Led Body Roll
 🔸1 x 100 Freestyle Focused on Line ]

3️⃣ Main Set

Rest 20 seconds between repeats.
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.
When you hit the Race Tempo – settle into what you believe to be your current race pace. Try to maintain control of your stroke, your breathing and your Heart Rate through both 500’s.
If 20 seconds is not enough rest, slow your pace down.

1 x 50 Fast
2 x 100 Negative Split
2 x 500 @ Race Tempo
2 x 100 Negative Split
1 x 50 Fast (With Strong Kick)

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

4️⃣ 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.

4 x 50 Easy Swim Focus on Line


SF #169

Merry Christmas ,

Love that you’re spending some of the time this holiday with the pool! You’re a legend, thanks for being part of #TeamSwimFast! I’m excited to follow you through 2018! 

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Today’s Drill: 

Balance Drill

Need More Help? 

Invite Your Friends 

💁🏽‍♂️ Have you got a buddy that could do these workouts with you?

Share the SwimFaster Program with them and start pushing each other to improve this season!

Latest Tip: 

2017 Cycle 1 - Week 9 Workout 1

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, you can watch it here. 

1️⃣ Warm Up

Rest 20-30 seconds between each repeat.
Get comfortable in the water on the easy swim. Then get your heart rate and stroke rate up on the sprint piece. Lengthen out your stroke as much as possible without killing your momentum in the Distance Per Stroke. Find your lowest stroke count without completely slowing down between strokes. Turn at the flags and don’t touch the wall on the No Walls piece.

1 x 100 Easy Swim
1 x 100 Build To Sprint By 25
1 x 100 Maximum Distance Per Stroke
1 x 100 No Walls

2️⃣ 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

8 x 75 25 Balance Drill/50 Freestyle Focused on Line

3️⃣ 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 30 seconds between repeats.

3 x 500 @ Descend 1-3
🔸No 1: Easy
🔸No 2: Moderate
🔸No 3: Fast 

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

4️⃣ 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.

4 x 50 Easy Swim Focus on Line


SF #166

Hey ,

Right now, you’re training to train. That’s what cycle 1 is all about. You’re setting your training up so when we hit Cycle 2-4 your body is ready and your technique is refined. Focus now. 

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Today’s Drill: 

Hip Led Body Roll

Need More Help? 

Invite Your Friends 

💁🏽‍♂️ Have you got a buddy that could do these workouts with you?

Share the SwimFaster Program with them and start pushing each other to improve this season!

Latest Tip: 

2017 Cycle 1 - Week 8 Workout 1

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, you can watch it here. 

1️⃣ Warm Up

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. 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 100 Easy Swim
1 x 100 Breathe 3-5-7-9 Strokes By 25
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

2️⃣ 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

8 x
[ 1 x 25 Hip Led Body Roll
1 x 50 Freestyle focused on line ]

3️⃣ 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.
If 20 seconds is not enough rest, slow your pace down.
The times for each round should be within 3 seconds of each other. Don’t go out hard and die – sustainable speed!
Rest 20 seconds between repeats.

4 x through

[ 2 x 50 Strong
2 x 200 @ Negative Split
1 x 100 Easy ]

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

4️⃣ 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.

4 x 50 Easy Swim Focus on Line