Tuesday, 23 August 2016

Swim Workout to Develop all 4 Strokes

Total Distance:2700m 
  • 300 warmup mix of strokes
    (use all 4 strokes) 
  • 4 x 100 IM resting :30 between
    (swim at a comfortable pace) 
  • 4 x 100 IM kick only
    (ok to use a kickboard on this drill but you do not have to) 
  • 4 x 100 IM pull only
    (either cross your ankles, or use a pull bouy to float your legs) 
  • 2 x 100 IM sprints resting :40 between
    (sprint each 100 IM and note your time) 
  • 4 x 50 butterfly, resting :30 between
    (swim each at a consistent pace) 
  • 4 x 50 backstroke, resting :30 between
    (swim each at a consistent pace) 
  • 4 x 50 breaststroke, resting :30 between
    (swim each at a consistent pace) 
  • 400 crawl warmdown
    (swim slowly and relax)


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