SF #163

Hey ,

Training and having to learn something new isn’t always easy, if it were, everyone would be doing it. Many people aren’t willing to pay the price to reach their goals… but I know you are. So as we head into another week, remember that being better is nothing more than a choice that you have the privilege of making over and over, every day.

Your Profile
Login

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 7 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.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 Sprint/25 Easy
1 x 100 Breathe 3-5-7-9 By 25

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 100 25 Balance Drill/25 Freestyle focused on line
2 x 200 50 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.
If 20 seconds is not enough rest, slow your pace down.
The times for each round should be within 2 seconds of each other. Don’t go out hard and die – sustainable speed!
Rest 20 seconds between repeats.

3 x 400m Descend 1-3
🔸Number 1: Easy 
🔸Number 2: Moderate
🔸Number 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 #160

Hey ,

Promising yourself you will do better “next season”, “next month”, “next week”, “tomorrow” isn’t going to help you succeed. Hitting the water right now will. Accept where you are starting from and then do something to move yourself just one step forward.Be willing to get uncomfortable, out of your comfort zone and create new habits. That will help you succeed. Start today.

Your Profile
Login

Today’s Drill: 

Side Kick Switch 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 6 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.

1 x 100 Easy Swim
1 x 100 Build To Sprint By 25
1 x 100 Maximum Distance Per Stroke

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
[ 🔸1 x 50 Side Kick Switch Drill
   🔸1 x 75 Freestyle focused on line
   🔸1 x 50 Side Kick Switch Drill
   🔸1 x 100 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 2 seconds of each other. Don’t go out hard and die – sustainable speed!
Rest 20 seconds between repeats.

3 x through
[ 🔸2 x 50 Strong
  🔸2 x 100 @ Negative Split
  🔸1 x 200 @ Build by 50 ]

*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 #157

Hey ,

“Consistency beats intensity. Consistency beats volume. Consistency beats passion. Consistency dictates results. Consistency is what defines character.” – Rich Roll

Your Profile
Login

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 5 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.

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

10 x 50 25 Balance Drill/25 Freestyle focused on line

3️⃣ Main Set

Rest as much as necessary between these two swims.
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.
Hit this hard!

1 x 800m Strong

1 x 100m Sprint

*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 #154

Hey ,

“If I do my best, then I can feel good at the end of the day.” – Michael Phelps


You control your effort. Give what you’ve got and you can feel good at the end of the day. Have a great swim. ~ Rory

Your Profile
Login

Today’s Drill: 

Head Still Shoulder Rotation

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 4 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. 

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

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 as we introduce some rotation. You should be entirely focused on being:
• In a straight line – head to toe
• Floating as high as you can in the water
• Keeping your head very still as your shoulders rotate
The focus here is on perfect technique – not how fast you can finish.

3 x
[ 1 x 50 Head Still Shoulder Rotation
   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.
If 20 seconds is not enough rest, slow your pace down.
If you need a little extra rest between rounds take up to 45 seconds.

The times for each round should be within 3 seconds of each other. Don’t go out hard and die – sustainable speed!

3 x through
 [ 1 x 200 Negative Split
    2 x 100 Descend 1-2 ]

*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 #151

Hey ,

“One of the greatest moments in life is realizing that two weeks ago, your body couldn’t do what it just did.”


The human body is amazing! It will adapt to anything you ask of it. Stick with this. You’ve got it! ~ Rory

Your Profile
Login

Today’s Drill: 

Side Kick 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 3 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 variables.

1 x 100m Easy Swim
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
• Keeping your head low to the water as you breathe – aim to keep one ear and one eye underwater as you breathe! 
The focus here is on perfect technique – not how fast you can finish.

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

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

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.
Each 200 should be within 3 seconds of each other. Don’t go out hard and die – sustainable pace!

5 x 200m Going – 50 Easy/100 Strong/50 Easy
(Make the easy, easy. But not dead slow – focus on good technique) 

*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 #148

Hey ,

Great to see some new names & faces in the comments section last week!


I’m racing this weekend and I haven’t done enough swimming 🙈 Be smarter than I am, “do what I say and not what I do”  Have a great week! ~ Rory

Your Profile
Login

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 2 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.

1 x 100m Easy Swim
4 x 25 Build To Sprint

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
  [ 1 x 25 Balance Drill
     1 x 50 Freestyle focused on line – pay attention!
     1 x 100 Alt 25 Balance Drill/25 Freestyle ]

3️⃣ Main Set

Rest 20 seconds between each repeat
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 must stick to the rest interval.
The second 300 should be within 3 seconds of your first 300.

1 x 300 Long & Strong
3 x 100  Negative Split
1 x 300 Long & Strong

*Post your times and how it felt in the comments! 

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 #145

Hey ,

Welcome to Season 2 of the SwimFaster Program 😃
Introduce yourself in the comment section and ask any questions you might have about the program or getting faster! Looking forward to seeing you in here more often! 

Your Profile
Login

Today’s Drill: 

Balance Drill With Hands At Side

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 1 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, we want to start to get comfortable being uncomfortable.

1 x 100 Easy Swim
1 x 100 Breathe every 3-5-7-9 strokes by 25

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 Balance Drill with Hands at Side
4 x 50 Alt 25 Balance Drill with Hands at Side/25 Freestyle focused on line

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

3️⃣ Current Fitness Test

Pick a distance between 400 – 800 and do a Time Trial swim. Choose a distance that will take you roughly 10-15 minutes to complete. Your goal is to hold the Strongest pace you can for the whole distance. Record your time post it to the comments, we will be comparing this swim with a retest at the end of the cycle.

400 – 800 Time Trial

*Post your time and distance plus a little introduction of yourself in the comments! 

4️⃣ Main Set

Rest 20 seconds between each repeat
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 must stick to the rest interval.

2 x 100 Freestyle Focus on Line
2 x 50 Descend 1-2
4 x 25 Build to Strong

5️⃣ 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 #165

Hey ,

Training and having to learn something new isn’t always easy, if it were, everyone would be doing it. Many people aren’t willing to pay the price to reach their goals… but I know you are. So as we head into another week, remember that being better is nothing more than a choice that you have the privilege of making over and over, every day.
Your Profile
Login

Today’s Drill: 

Head Still Shoulder Rotation

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 7 Workout 3

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.

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
1 x 100 Baby Tarzan Drill

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: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
[ 🔸 1 x 50 Head Still Shoulder Rotation
   🔸 1 x 100 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 20 seconds between all repeats
Rest 40 seconds before starting the 100’s
If 20 seconds is not enough rest, slow your pace down.

1 x 800 Steady & Consistent
1 x 400 Negative Split
4 x 100 Strong  
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.

1 x 200 Snorkel Swim Focus on Line 

Splash & Dash

Short on time but still want to get a workout in? The Splash & Dash workout is a shortened workout that you can use if you can’t complete a full session. A few pointers to get the most out of this session: 
1️⃣ Be very focused on technique during the warm up and drill set 
2️⃣ Get the intensity up and keep the rest short on the main set 
3️⃣ Don’t be fooled into thinking that the Splash & Dash workouts alone will prepare you effectively for race day. 

1 x 200 Easy
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

2 x 100 Alt 50 Side Balance Drill/50 Freestyle

1 x 400 Fast  – Go HARD

1 x 50 Easy 


SF #162

Hey ,

Promising yourself you will do better “next season”, “next month”, “next week”, “tomorrow” isn’t going to help you succeed. Hitting the water right now will. Accept where you are starting from and then do something to move yourself just one step forward.Be willing to get uncomfortable, out of your comfort zone and create new habits. That will help you succeed. Start today.
Your Profile
Login

Today’s Drill: 

Side Kick 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 6 Workout 3

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.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 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
1 x 100 Baby Tarzan Drill

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: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
[ 🔸 4 x 50 Side Kick Drill
   🔸1 x 100 Build to Strong ]

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 800 Steady & Consistent
1 x 400 Negative Split
2 x 300 Descend 1-2
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.

1 x 200 Snorkel Swim Focus on Line 

Splash & Dash

Short on time but still want to get a workout in? The Splash & Dash workout is a shortened workout that you can use if you can’t complete a full session. A few pointers to get the most out of this session: 
1️⃣ Be very focused on technique during the warm up and drill set 
2️⃣ Get the intensity up and keep the rest short on the main set 
3️⃣ Don’t be fooled into thinking that the Splash & Dash workouts alone will prepare you effectively for race day. 

1 x 200 Easy
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

2 x 100 Alt 50 Side Kick Switch Drill/50 Freestyle

1 x 100 Build To Strong
2 x 75 as 25 Easy/25 Moderate/25 Fast
3 x 50 Descend 1-3
4 x 25 Max Speed Minimum Stroke Count

*Rest 20 seconds after each repeat
* Rest 5 Seconds between 25’s  

1 x 50 Easy 


SF #159

Hey ,

“Consistency beats intensity. Consistency beats volume. Consistency beats passion. Consistency dictates results. Consistency is what defines character.” – Rich Roll

Your Profile
Login

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 5 Workout 3

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.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 Sprint/25 Easy
1 x 100 Breathe every 3-5-7-9 strokes by 25

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: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

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 800 Steady & Consistent
1 x 400 Negative Split
2 x 250 50 Easy/200 Strong
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.

1 x 200 Snorkel Swim Focus on Line 

Splash & Dash

Short on time but still want to get a workout in? The Splash & Dash workout is a shortened workout that you can use if you can’t complete a full session. A few pointers to get the most out of this session: 
1️⃣ Be very focused on technique during the warm up and drill set 
2️⃣ Get the intensity up and keep the rest short on the main set 
3️⃣ Don’t be fooled into thinking that the Splash & Dash workouts alone will prepare you effectively for race day. 

1 x 200 Easy
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

2 x 100 Alt 50 Head Still Shoulder Rotation/50 Freestyle

6 x 100
🔸Odds FAST
🔸Evens Easy
*
Push the fast 100’s hard. Your technique and form will fall apart, that is ok. Learn to suffer 😉
*Rest 10 seconds after the FAST 100’s & 60 seconds after the easy 100’s 

1 x 50 Easy