Workout Wednesday | Swim

October 11, 2017

There's no such thing in endurance training as a secret or "special" workout that can give you a leg up on your competition. Success rides on the coattails of consistent, hard work over a long period of time. However, there are some workouts that are better than others, provided that they are utilized in conjunction with a properly designed training plan. If you find this workout useful, please let us know by posting on social media with the hashtag #thingswedoinspandex



Sport: Swimming

Purpose: To learn how the different buoyancy points you experience with a pull buoy affect your body position and stroke while swimming.

Duration: 1 hour


Warm Up: 300 yards

300 Choice swim 


Instructions/Drill: 250 yards

2x25 with the pull buoy between your thighs

2x25 with the pull buoy at your knees

2x25 with the pull buoy at your ankles

2x25 with the pull buoy at your knees

2x25 with the pull buoy at your thighs

10-20 seconds rest on each of these.


Main Set: 1800 yards

3 rounds of:

4x50 pull with paddles on 10 seconds rest

1x100 Free swim with 20 seconds rest

4x50 swim with paddles on 10 seconds rest

1x100 Free swim with 20 seconds rest


Cool Down: 200 yards

8x25 on 30 seconds rest - Fast but relaxed swimming with good form


Total: 2550 yards


Notes: Make sure to always finish your stroke out the back when pulling, especially if you are using paddles. As always, try to apply what you experience during the drill set into your swimming during the main set. Many things about our form change as we experience fatigue, so try to maintain proper form while under load.

These workouts are examples of actual sets we do with our training programs under the watchful supervision of a coach. Please check with your doctor to verify that you are physically fit before you attempting any sort of exercise program of your own.


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