A BarryS Coaching Swim Workout


Swim Workout Focus: Changing Gears

By Coach Mike Jotautas

If you are a beginner, use fins to really get the feel of starting out fast and and then settling into a strong, controlled 75. Start learning how to find other gears in your swim stroke.

warm up

distance description rest/interval
300 100 Swim/50 kick x 2  
16x 25 4 x 25 Single Arm (R)* * Non-pulling arm leads, long strokes, breathe every 2  
  4 x 25 Single Arm (L)  
  4 x 25 CATCH-UP  
  4 x 25 Full Stroke  

main set

distance description rest/interval
8 x 100 25 really fast, rest :05, 75 strong :45 rest
6 x 75 25 drill, 25 swim great technique, rest :10, 25 really fast :45 rest

cool down

100

total = 2000

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