SF #235*

Hey ,

Yоu’rе оnlу оnе wоrkоut аwау frоm a gооd mооd. This is it! Go smash it!
Have a great week this week!
~ Rory

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Today’s Drill: 

Take Out Speed

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????????‍♂️ 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: 

2018 Cycle 3 - Week 7 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 preparation. 

1️⃣ 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

2️⃣ 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 100.
 

3 x 100 as 25 Hard Sprint/75 Controlled Swim 

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 after the 200
⏱ Rest 30 seconds after the 300’s
⏱ Rest 40 seconds after the 400’s

1 x 200 @ CSS Pace
1 x 300 @ CSS Pace
2 x 400 @ CSS Pace
1 x 300 @ CSS Pace
1 x 200 @ CSS Pace

????Post your times and how it felt to comments ????

4️⃣ 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 + Fins Every 4th length Kick on Back 


SF #288*

Hey ,

Last week of the Cycle! Let’s CRUSH IT 👊🏼
~ Rory

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Today’s Drill: 

Fist Freestyle

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Latest Tip: 

2018 Cycle 4 - Week 12 Workout 3

We’re transitioning our efficiency and speed into race ready preparation  in Cycle 4. 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 preparation. 

1️⃣ Warm Up 

 Rest 20 seconds between repeats
🔸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. Finish by progressively increasing speed as you maintain great technique, start each 50 at the flags or 5m off the wall. Do not push off the wall to start these 50’s.

1 x 200 Easy Swim
1 x 100 Breathe 4 breaths per length
4 X 50m Descend 1-4

2️⃣ Skills & Drills 

Rest 10-15 seconds between 50’s

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
• Focus on your forearm as your hand opens up

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

6 x 75 Alt 25 Fist Freestyle/25 A-Ok Freestyle/25 Freestyle (Push water backwards!)

3️⃣ Main Set:
🔸Complete a 400m time trial starting from a push not a dive and record your time
Rest as much as you need after the 400. This should be long enough to fully recover from the 400 and be ready to give an all out maximum effort on a 200m time trial.
🔸 Complete a 200m time trial starting from a push not a dive and record your time.
Take your 400 and 200 times and plug them into the CSS calculator. The calculator will show you your new CSS Pace. Compare to previous tests! 

1 x 400m TT
Rest 5-10 minutes. Do some easy swimming. Recover fully
1 x 200m TT

Then

Four Rounds of
4 x 25 Sight 3 times per length
1 x 100 Strong
Rest 10 seconds between 25’s

📌 Post your times + how it felt to comments

4️⃣  Cool Down
Rest 20 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 #285

Hey ,

Sorry this weeks workouts are a day late! Computer crash nightmare! All sorted now. Have a great week.
~ Rory

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Today’s Drill: 

Sighting Efficiency

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Latest Tip: 

2018 Cycle 4 - Week 10 Workout 1

We’re transitioning our efficiency and speed into race ready preparation  in Cycle 4. 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 preparation. 

1️⃣ Warm Up 

 Rest 20 seconds between repeats
🔸

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!
On the Fins 100’s, feel what your stroke & body position is like at speed. Where are you feeling the most resistance? Do you slow down dramatically as you breathe? Use the speed as feedback to help make adjustments to your line and stroke.

1 x 500m Controlled – Every 4th length high tempo with fists 
5 x 100 + Fins 
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 50’s
Lift your head only as high as necessary to sight – think of how a crocodile peers above the water. Do not breathe while looking forward. Separate your sighting and your breath – sight forward, breathe to the side. Arch your back while lifting your head so your legs and feet to stay up near the surface to limit your resistance. Kick a little harder while your head is raised to keep you balanced.

Sight Count Your Strokes: Swim a regular 25 freestyle counting the number of strokes it takes you to complete the 25. On the second 25 sight off either every right hand OR every left hand stroke (so you are lifting your head every 2nd stroke). Try to hit the same number of strokes per length as you did when you were not sighting.
Rest 10-15 seconds

8 x 50 Alt 25 Freestyle/25 Sight Every Stroke – Count Your Strokes & Compare

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.
The 400 should be done with a Pull Buoy in. Feel great balance. Get your stroke tempo up a little higher than normal but stay relaxed. You’re looking to be at CSS+4-6 on this 400.
Then hit the 75’s (no Pull Buoy on these)
– Make the first 25 as relaxed as possible with great technique
– Pick a challenging but sustainable number of breaths to take on the 2nd 25. Stick to this number on all 4 repeats
– Make the last 25 FAST
Rest 45 seconds between 75’s .

3 Rounds of

1 x 400 Steady (CSS+6)
4 x 75 easy/limit breathing/FAST

📌 Post your times + how it felt to comments

4️⃣  Cool Down
Rest 20 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 #280*

Hey ,

A little progress every day, adds up. 👊🏼
~ Rory

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Today’s Drill: 

Take Out Speed

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: 

2018 Cycle 4 - Week 10 Workout 1

We’re transitioning our efficiency and speed into race ready preparation  in Cycle 4. 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 preparation. 

1️⃣ Warm Up 

 Rest 20 seconds between repeats
🔸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

2️⃣ Skills & Drills 

Rest 10-15 seconds between 50’s
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 15m/y then settle into a comfortable rhythm for the remainder of the 50.

6 x 50 as 15 Hard Sprint/35 Controlled Swim

3️⃣ Main Set:
🔸 This set should be done on a send off interval rather than a set goal time. Take your goal race pace /100 and add 5-15 seconds to it. Begin each 100 on that time. The goal is to get through the set on the “tightest” interval you can manage.
●  If Goal Race Pace = 2.00
● Add 15 seconds = 2.15
You will push off and start each 100 on the 2.15. If you finish the 100 in 2.00 you will get 15 seconds rest. If you finish is 1.55 you will get 20 seconds.

2 x 50 Fast
15 x 100m @ Race Pace

📌 Post your times + how it felt to comments

4️⃣  Cool Down
Rest 20 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 #277*

Hey ,

One meter at a time. One lap at a time. One workout at a time. One season at a time. That’s how progress is made.
~ Rory

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Today’s Drill: 

Balance + 3

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

Latest Tip: 

2018 Cycle 4 - Week 9 Workout 1

We’re transitioning our efficiency and speed into race ready preparation  in Cycle 4. 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 preparation. 

1️⃣ Warm Up 

 Rest 20 seconds between repeats
🔸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.

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
● 2nd 25 – 1⁄2 length fast, 1⁄2 length easy
● 3rd 25 – all easy
● 4th 25 – all fast

2️⃣ Skills & Drills 

Rest 10-20 seconds between 75’s

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.

Rest 10-20 seconds between 50’s

6 x 75 50 Balance +3/25 Freestyle Focus on Line

3️⃣ Main Set:
🔸 The goal of this set is to finish faster than you start. Ideally you are slightly faster than CSS pace all the way through. Faster but still in control so you have the reserves to speed up as you move through the second half. If you are efficient early on you should still feel strong towards the end.

1 x 100 Rest 20
1 x 200 Rest 40
2 x 300 Rest 50
1 x 200 Rest 40
1 x 100

📌 Post your times + how it felt to 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.

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


SF #274

Hey ,

You don’t need a motivational quote. Get your ass in the water and get it done.
~ Rory

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Today’s Drill: 

Fists Freestyle

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

Latest Tip: 

2018 Cycle 4 - Week 8 Workout 1

We’re transitioning our efficiency and speed into race ready preparation  in Cycle 4. 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 preparation. 

1️⃣ Warm Up 

 Rest 20 seconds between repeats
🔸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.  Finish by progressively increasing speed as you maintain great technique, start each 50 at the flags or 5m off the wall. Do not push off the wall to start these 50’s.

1 x 200 Easy Swim
1 x 100 Breathe 4 breaths per length
4 X 50m Descend 1-4

2️⃣ Skills & Drills 

Rest 10-20 seconds between 75’s

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
• Focus on your forearm as your hand opens up

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

6 x 75 Alt 25 Fist Freestyle/25 A-Ok Freestyle/25 Freestyle (Push water backwards!)

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

1 x 800 Fast 

Rest/Swim Easy/Do some drills/Recover so you are ready to put in a big effort on the 100! 

1 x 100 Sprint

📌 Post your times + how it felt to comments

4️⃣  Supplemental Set
Rest 10 seconds between 25’s.
Rest as needed between rounds.

Four Rounds of
4 x 25 Sight 3 times per length
1 x 100 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.

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


SF #271*

Hey ,

You don’t need a motivational quote. Get your ass in the water and get it done.
~ Rory

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Today’s Drill: 

Ambidextrous Sighting

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

Latest Tip: 

2018 Cycle 4 - Week 7 Workout 1

We’re transitioning our efficiency and speed into race ready preparation  in Cycle 4. 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 preparation. 

1️⃣ Warm Up 

 Rest 20 seconds between repeats
🔸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.  Finish by progressively increasing speed as you maintain great technique, start each 50 at the flags or 5m off the wall. Do not push off the wall to start these 50’s.

1 x 200 Easy Swim
1 x 100 Breathe 4 breaths per length
4 X 50m Descend 1-4

3️⃣ Skills & Drills 

⏱ Rest 20-30 seconds between 100’s

Lift your head only as high as necessary to sight – think of how a crocodile peers above the water. Do not breathe while looking forward. Separate your sighting and your breath – sight forward, breathe to the side. Arch your back while lifting your head so your legs and feet to stay up near the surface to limit your resistance. Kick a little harder while your head is raised to keep you balanced.

Ambidextrous Sighting: Sight 3 times off your right arm (dropping your head back into the water after each sight). Then sight 3 times off your left arm (dropping your head back into the water after each sight). Then complete 6 head down, regular strokes. In open water you will use the first of the three sights to locate your marker buoy, the second sight to adjust your line or angle towards the buoy and the third sight to confirm you are on the right course before returning to a regular stroke.

2 x 100 Ambidextrous Sighting

4️⃣ 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.
The goal is accuracy and consistency. Hitting your CSS pace and staying there through every repeat while sticking to the rest interval is the goal.
Rest 20 seconds after each repeat

4 x 300m @ CSS Pace

📌 Post your times + how it felt to 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.

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


SF #268*

Hey ,

Confidence comes from discipline and training. New week, new opportunities to build your confidence.
~ Rory

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Today’s Drill: 

Take Out Speed

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: 

2018 Cycle 4 - Week 6 Workout 1

We’re transitioning our efficiency and speed into race ready preparation  in Cycle 4. 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 preparation. 

1️⃣ Warm Up 

 Rest 20 seconds between repeats
🔸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

3️⃣ Skills & Drills 

⏱ Rest 30 seconds between 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 15m/y then settle into a comfortable rhythm for the remainder of the 50. 

6 x 50 as 15 Hard Sprint/35 Controlled Swim 

4️⃣ Main Set: 

🔸This set should be done on a send off interval rather than a set goal time. Take your goal race pace /100. Multiply that by 3 and add 5-15 seconds to it. Begin each 300 on that time. 
If Goal Race Pace = 2.00
Multiply by 3 = 6.00
Add 5-15 seconds = 6.05-15
You will push off and start each 300 on the 6.05-15. If you finish the 300 in 6.00 you will get between 5-15 seconds rest depending on what interval you chose.
The goal is to get through the set on the “tightest” interval you can manage while sustaining the fastest pace you can hold.

1 x 100 Fast
Rest 1 Minute
5 x 300

📌 Post your times + how it felt to 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.

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


SF #265*

Hey ,

Confidence comes from discipline and training. New week, new opportunities to build your confidence.
~ Rory

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Today’s Drill: 

Balance + 3

Need More Help? 

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💁🏽‍♂️ 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: 

2018 Cycle 5 - Week 4 Workout 1

We’re transitioning our efficiency and speed into race ready preparation  in Cycle 4. 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 preparation. 

1️⃣ Warm Up 

 Rest 20 seconds between repeats
🔸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

3️⃣ Skills & Drills 

⏱ Rest 30 seconds between 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.

6 x 50 Balance +3

 

4️⃣ Main Set: 

🔸Start this set out at your CSS Pace. The goal is to get faster as the set goes on. Stay controlled early on so you have the reserves to speed up as you move through towards the end. There is a lot more rest here than you would usually get on a CSS set. Make sure you’re swimming at a pace that warrants the extra rest time.

3 x 500m on 90 seconds rest 

📌 Post your times + how it felt to 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.

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


SF #262

Hey ,

Your thoughts will limit what your body can do. Do an audit on how you think about todays workout before you get in the water. Have faith in yourself. You’ve got this!
~ Rory

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Today’s Drill: 

Fist Freestyle

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: 

2018 Cycle 4 - Week 4 Workout 1

We’re transitioning our efficiency and speed into race ready preparation  in Cycle 4. 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 preparation. 

1️⃣ Warm Up 

⏱ Rest 20 seconds between repeats
🔸 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. Finish by progressively increasing speed as you maintain great technique, start each 50 at the flags or 5m off the wall. Do not push off the wall to start these 50’s.

 1 x 200 Easy Swim
1 x 100 Breathe 4 breaths per length
4 X 50m Descend 1-4

3️⃣ Skills & Drills 

⏱ Rest 30 seconds between 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
• Focus on your forearm as your hand opens up
The focus here is on perfect technique – not how fast you can finish

6 x 75 Alt 25 Fist Freestyle/25 A-Ok Freestyle/25 Freestyle (Push water backwards!)

4️⃣ 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 this single 1500. Pick your goal pace and try to be as accurate and constant with your pacing as possible all the way through the swim..

1 x 1500 Race Effort

*Tri Race Effort – not a swimming time trial effort. When you complete this 1500 you should feel like you’re ready to get on your bike. You should not feel like death is imminent! 

📌 Post your times + how it felt to 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.

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