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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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 #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 #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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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 #232

Hey ,

The first ѕtер tоwаrdѕ getting ѕоmеwhеrе іѕ to dесіdе thаt уоu аrе nоt gоіng tо ѕtау whеrе уоu are. Every time you log one of these workouts your moving forward toward your goal. Keep going! ????????????
Have a great week this week!
~ Rory

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Today’s Drill: 

Fist Freestyle

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Latest Tip: 

2018 Cycle 3 - Week 6 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. 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 lift your head to sight 4 times during the length!

1 x 1000m Controlled Swim – Every 4th length sight 4 times

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.
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. 

2 x 100 Alt 25 Fists/25 Freestyle 

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 each repeat

3 x 200m @ CSS Pace
3 x 150m @ CSS Pace
3 x 100m @ 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 #229*

Hey ,

Don’t give uр оn anything you rеаllу wаnt. Patience can be challenging. Regret is a lot worse! Smash this workout! ????????????
Have a great week this week!
~ Rory

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Today’s Drill: 

High Tempo Pulling

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Latest Tip: 

2018 Cycle 3 - Week 5 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. 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

2️⃣ 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!

12 x 25 Fast Pull + Ankle Locks & Pull Buoy 

3️⃣ 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 5 rounds.
????Feeling tired or mentally drained? Do 1 round.
⏱ Keep rest at 10-20 seconds between each 100 depending on how you are feeling
⏱ Rest a minute to 90 seconds between rounds

14 x 75 as
– 25  Easy
– 25 Limit Breathing
– 25 FAST 

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

4️⃣ Main Set 2:

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.
*Rest 20 seconds between 400’s 

1 x 400 At a pace of your choice. Sight 3 times per length on odd lengths 

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.

1 x 200 + Fins Every 4th length Kick on Back 


SF #226

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! ????????
Have a great week.
~ Rory

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Today’s Drill: 

Sight Count Your Strokes

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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: 

2017 Cycle 3 - Week 4 Workout 1

This is a de-load week & RE-TEST week. Also known as a “Choose Your Own Destiny Week” You pick your paces and intensity based on how you feel then smash a PR when you re-test your 800 & 100 times. 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. On the High Tempo swim, turn your arms over a faster than you usually would – get aggressive there are no points for looking pretty here. 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 Limited Breaths/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

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.

6 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 – 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 5 rounds.
????Feeling tired or mentally drained? Do 1 round.
⏱ Keep rest at 10-20 seconds between each 100 depending on how you are feeling
⏱ Rest a minute to 90 seconds between rounds

Between 1-5 Rounds
[ 1 x 200 Negative Split
2 x 100 Des 1-2 ]

*Post your times and how it felt to comments!

????Post your times and 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.

1 x 200 + Fins Every 4th length Kick on Back 


SF #224

Hey ,

Some of these workouts are starting to get challenging. Commit. Go all in. “Sweet is pleasure after pain” ????????
Have a great week.
~ Rory

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Today’s Drill: 

Balance Drill

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

Latest Tip: 

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 preparation. 

1️⃣ 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

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.

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   

3️⃣ 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

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 ????

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 Snorkel Swim Focus on Line 


SF #221

Hey ,

Welcome to Cycle 3 where things get fun! This is a new chapter, time to set yourself up for success in your next race. Let’s get after it! ????????
~ Rory

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Today’s Drill: 

Tarzan Drill

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Latest Tip: 

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 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
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 

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 goal is accuracy and consistency. Hitting your CSS pace and staying there through every repeat while sticking to the rest interval is the goal.
????You will need your last CSS Test to complete this workout.
⏱ Rest 20 seconds between repeats

8 x 150 @ CSS Pace

????Post your times and 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.

4 x 50 Snorkel Swim Focus on Line 


SF #218

Hey ,

Welcome to Cycle 3 where things get fun! This is a new chapter, time to set yourself up for success in your next race. Let’s get after it! ????????
~ Rory

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Today’s Drill: 

Pull Buoy & Ankle Locks

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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 3 - Week 1 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 preparation. 

1️⃣ 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

2️⃣ Skills & Drills

⏱ Rest 10-15 seconds between each repeat

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!

Rest 10-15 seconds

8 x 25 Fast Pull + Ankle Locks & Pull Buoy 

3️⃣  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. Some fast 50’s to mix it up in the middle and then settle into your race pace again.
????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.

1 x 100 Fast
2 x 100 Variable Style
1 x 400 @ Race Pace Sighting 4 times per length
2 x 50 Fast
1 x 400 @ Race Pace Sighting 4 times per length
1 x 50m Run OR 20 Air Squats
 

???? Post how you’re feeling this week to comments

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 #209*

Hey ,

“Process is more important than the outcome.”
~ Rory

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Today’s Drill: 

Sail Boat 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 2 - Week 10 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 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 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.

2 x [ 4 x 25 Sail Boat Drill
1 x 100 Freestyle ]
*Fins are optional/recommended for this drill ????

3️⃣ Pre Set 

???? Number 1 Easy
????Number 2 @ CSS pace
???? Number 3 just a bit faster
⏱ Rest 15 seconds between 100’s. Work through your gears, focus on your stroke.

3 x 100m Descend 1-3

???? Post your times  in the comments below!

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.
⏱ Rest 30 seconds between every repeat.

3 x 400m @ CSS Pace 

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

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