A BarryS Coaching Swim Workout


Swim Workout Focus: Freestyle Skill Mix

By Coach Mike Jotautas

For the main swim set, try your hand at a variety of different drills and skills. Adjust the intervals as needed for yourself or your group.

warm up

distance description rest/interval
300 great technique swim  

main set

distance description rest/interval
8 x 50 25 drill (high elbow, fingertip drag)/25 full stroke 1:15 interval
12 x 25 FINS: smooth swim. Vertical kicking during your rest at one or both ends :45 interval
6 x 75 FINS: 25 kick on your back, 25 EZ, Rest :10, 25 fast swim 1:30 interval
4 x 100 Pull with buoy, breathing patternL every 3 and 5 strokes by 50 2:30 interval
6 x 75 25 EZ swim, Rest :10, 25 fast, 25 EZ 1:20 interval

cool down

100

total = 2100

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