March 13, 2018 – LAVAMAN Swim

March 13, 2018 – LAVAMAN Swim

Swim – Race prep focused workout. The goal with this workout is to nail down our Lavaman race pace which maintaining good form throughout. As our main sets get longer it is imperative to remain 100% mentally present.

Warm up:

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

2-4 x 75 kick/drill/swim by 25

Skills and drills:

4-8 x 25 – build from slow to fast per 25. Build your arm speed as you progress through the 25

Main Set: endurance pyramid all @ endurance pace. Think of this as your 1500m race pace


100 (5 seconds recovery)

200 (5 seconds recovery)

300 (10 second recovery)

400 (10 seconds recovery)

100 FAST! (1 minute recovery)

400 (10 seconds recovery)

300 (10 seconds recovery)

200 (5 seconds recovery)

100 (5 seconds recovery)

2-4 x 25 FAST. Give yourself plenty of time to rest between 25s. At least 40 seconds rest.

Cool down:

200 EASY choice stroke

Total distance: 2900-3200 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.