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

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 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 #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

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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


SF #259

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 3 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 

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 50 Fist 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.
🔸 Work to maintain consistency in your pacing all the way through the workout.
⏱ 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 send off + 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 #256

Hey ,

Welcome to Cycle 4 where we get ready to race! 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: 

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 2 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

3️⃣ Skills & Drills 

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.
Rest 10-15 seconds between 50’s

8 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 and add 5-15 seconds to it depending on fitness/confidence. Begin each 100 on that time.
The goal is to get through the set on the “tightest” interval you can manage.
🔸 EXAMPLE:
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 and send off + 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 #253*

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!
~ Rory

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Today’s Drill: 

Balance + 3

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 1 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 Cold Turkey Classic

Have you ever showed up to a race and there was no demarcated warm up area? Ever been running behind schedule on race morning and missed your opportunity to warm up and prepare? Introducing the Cold Turkey Classic. It’s fast, it’s hard, it’s done without a Warm Up.

Start dry. You’re going to hit this hard and strong from the first length. It’s a time trial with no warm up! Ready, GO!

1 x 400 Cold Turkey Time Trial

2️⃣ Recovery & Warm Up 

⏱ Rest 20 seconds between 100’s
🔸 Get comfortable in the water. 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. 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!

5 x 100 + Fins
1 x 200m Controlled Every 4th length high tempo with fists

3️⃣ Skills & Drills 

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 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. The rest gets shorter as you get faster, if you are efficient early on you should still feel strong towards the end.
⏱ Rest increases 10 sec-20 sec-30-sec-40 sec as you get faster and roll through the repeats

5 x 200 Descend from CSS Pace to Fast

📌 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.

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


SF #250

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!
~ 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 3 - Week 12 Workout 1

This is a de-load week also known as a “Choose Your Own Destiny Week” You pick your paces and intensity based on how you feel. The Drills are focused on balance and propulsion. 

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.
This drill is intended to teach you how to use your forearm and wrist as part of your pulling paddle. You should be focused on:
• Make sure you are feeling the pressure on your arm as you push water back towards your feet!
• Close your fists tight

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

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

 

 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 4 rounds.
•  Feeling tired or mentally drained? Do 2 rounds.
⏱ Keep rest at 10-20 seconds between each repeat depending on how you are feeling
⏱ Rest a minute to 90 seconds between rounds

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

📌 Post your times and how it felt to comments

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 #247

Hey ,

We’re coming to the end of Cycle 3! Test week looms! Let’s finish strong! 💪🏼
~ 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 3 - Week 11 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.
🔸 You are looking to settle into your race pace on the 1000. Pick your goal pace and try to be as accurate and constant with your pacing as possible all the way through the swim.
🔸  Focus on accuracy and consistency on the CSS pieces. Hitting your CSS pace and staying there through every repeat while sticking to the rest interval is the goal.

⏱ Take 2 minutes rest after the 1000.
⏱ Rest 30 seconds between each 300

1 x 1000 Race Effort
3 x 300 @ 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 #244

Hey ,

Today is another chance to get better. Use it or lose it!
~ Rory

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Today’s Drill: 

Fists 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 3 - Week 10 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. Then get your heart rate and stroke rate up on the build to sprint piece.

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

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 Fist Freestyle
         100 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.
🔸You are looking to settle into your race pace on the 800. Pick your goal pace and try to be as accurate and constant with your pacing as possible all the way through the swim.
🔸Then take 1-2 minutes rest. Before focusing on accuracy and consistency on the CSS pieces. Hitting your CSS pace and staying there through every repeat while sticking to the rest interval is the goal.
⏱ Rest 60 seconds after the 800
⏱ Rest 40 seconds after the 200’s
⏱ Rest 20 seconds between each 200 and the 400

1 X 800 Race Effort
2 x 200 @ CSS Pace
4 x 100 @ 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