March 3, 2018 – Strength/ swim

March 3, 2018 – Strength/ swim


10 min easy warmup

As this week is recovery week we already put in some good strength maintenance on Tuesday. Today is again some maintenance work and can be done anywhere you are – even traveling!

24-30 minutes on the minute, rotate exercises every minute:

10 airsquats slow and controlled

5-10 push-ups

10 v ups or tuck ups

10 reverse lunges (total)

0:45 plank

10 good mornings or Superman or 0:45 reverse snow angels


Swim – technique focused workout. As a recovery week, the total yardage will be slightly less than what we have been doing the past few weeks.

Warm up:

300 EASY free. Every fourth length, change up the stroke.

2-4 x 50 kick/50 swim

Skills and drills:

4-8 x 50 – 25 drill, 25 swim. Give yourself enough time between sets that you are not fatigued at all when you are doing your drills. We want to emphasize good technique and performing drills when fatigued is not effective. Choose from the drills below.

Main Set:

1000 @ endurance pace. Take the first 100 fast and then settle into your more comfortable endurance pace. Practice sighting on the first 25 of every 100. These sighting drills may not seem too useful at the moment but they are critical in the open water. Becoming comfortable lifting your eyes out of the water is a valuable skill to master.

8×25 FAST. Give yourself plenty of time to rest between 25s. At least 30 seconds rest.

Cool down:

200 EASY choice stroke

Total distance: 2100-2500 yards


With the sighting drill, pick out an object on the far side of the pool and try to focus on that as you look up to sight every 4-6 strokes.

Fist drill – Close your hand into a fist and swim freestyle normally. The drill reinforces the notion that when you are pulling that you should be also using your forearms, and not just your hands! This added emphasis on the surface area of the forearm also pushes you towards a higher elbow recovery.

Hand drag – Swim freestyle normally, but during the recovery phase drag your hand through the water. This drill emphasizes the high elbow recovery.

Glide – Try to cover the length of the pool with as few strokes as possible. Focus on length per stroke rather than rushing through to the next catch.

Heads up freestyle – This drill puts you off-balance, forcing you to kick harder to maintain a somewhat straight body line. It removes any over-glide at the front of your stroke. The removal of the glide also forces you to maintain a continuous rhythm with your stroke, which will encourage a higher elbow recovery.