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Freestyle workout #6 improve your speed endurance
This workout is going to be a little more challenging than the others in terms of the main set, but it will help you develop certain speed endurance. If you like our workouts make sure to get our newsletter because we have a 10 workout plan coming soon.
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For warm up we will begin doing 2 x 100s alternating swim - kick for every 25. So you go down swimming and come back kicking.
To work on technique let’s do two sets of 10 x 25s. We will focus on this drill for the first set of 25s. Do a normal freestyle stroke but pause when the arm is gliding, then reverse that shoulder rotation and do it again before the next stroke.
For the second set of 25s we will do slow arms fast feet. Focus on gliding well with your arms while kicking really fast.
Now for the main set we will do 6 x 100s at a medium to fast pace. The point here is to maintain the fastest pace that you can hold for the 6 x 100s resting 30 seconds after each 100. Make sure you don’t go very fast on the first ones if you don’t have very good endurance. It is better to do the last one a little faster than to get tired and slow down in the first ones. But do push yourself.
Now to relax the body a little bit do a 50 easy kick.
To change things a little bit we will do 4 x 25s breaststroke at a moderate fast pace. Then do another set like that but this time backstroke.
Finally to warm down do 200 easy choice. and don’t forget to stretch and come back to comment on what you thought of this workout.
shout out to the comment of the week!
I swim every day but i disagree that swimming is not boring its extremely boring
what do you think? do you think swimming is boring?
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For warm up we will begin doing 2 x 100s alternating swim - kick for every 25. So you go down swimming and come back kicking.
To work on technique let’s do two sets of 10 x 25s. We will focus on this drill for the first set of 25s. Do a normal freestyle stroke but pause when the arm is gliding, then reverse that shoulder rotation and do it again before the next stroke.
For the second set of 25s we will do slow arms fast feet. Focus on gliding well with your arms while kicking really fast.
Now for the main set we will do 6 x 100s at a medium to fast pace. The point here is to maintain the fastest pace that you can hold for the 6 x 100s resting 30 seconds after each 100. Make sure you don’t go very fast on the first ones if you don’t have very good endurance. It is better to do the last one a little faster than to get tired and slow down in the first ones. But do push yourself.
Now to relax the body a little bit do a 50 easy kick.
To change things a little bit we will do 4 x 25s breaststroke at a moderate fast pace. Then do another set like that but this time backstroke.
Finally to warm down do 200 easy choice. and don’t forget to stretch and come back to comment on what you thought of this workout.
shout out to the comment of the week!
I swim every day but i disagree that swimming is not boring its extremely boring
what do you think? do you think swimming is boring?
Skills NT Shop:
https://skillswimming.com/swimming-shop/
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Swim fast!
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Help us make more videos and get personalized coaching at the same time!
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This individual medley workout is brought to you by our friend and my new swimming coach Homie and is part of our daily work out program. Every day we have a new workout with three different levels of difficulty. I do them three times a week and comment about the workouts in the thread. You can download it, print it and take it with you. This is perfect if you are your own coach. The first 100 people to use promo code “IMWORKOUT” will get a 30 percent discount off their first month. I’ll leave a link in the description for you to find out more and join our team. If you are not interested you can still download this workout for free as a PDF through this link:
Free PDF download:
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I did the moderate level version and this is what we will go over on this video. This workout is around 50 to 60 minutes long. With a total of 2,400 meters or yards. After you have warmed up your shoulders and body we will start with warm up in the pool. We will do a 300. Alternating 25 kick, 25 drill and 25 swim. The whole thing is in a reverse IM order. So Start with 25 kick freestyle, then 25 drill freestyle then 25 swim freestyle, then do that again but breaststroke then backstroke and finish with butterfly.
Then do 4 x 75s. 1 and 3 meaning the odd ones will be freestyle and 2 and 4 meaning the even ones will be IM. So 25 fly, 25 back and 25 breast. for the even ones.
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resting 15 to 20 seconds
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the we will do a fast 100 IM resting 30 seconds. This is the hardest point of the workout I felt.
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Remember, if you want a fresh new workout every time you go swimming. Click here:
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You need to be very very careful with this exercise. It is complex and should be practiced without weight first.
Having said that it is an excellent all around exercise. It is specially good for creating shoulder and core stability. Two things that are essential for swimming fast.
Doing like 5 reps of each arm will get your blood pumping!
Enjoy!
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Hello and welcome to our workout videos. This workout is 1,450 meters or yards long. At the end of this video I will talk to you about a workout program available for you now! We have been working really hard on it and we hope you will give it a try! If you appreciate our videos, another way to support our work is to subscribe and click the bell icon. As always remember that you can download this workout on a pdf format through the link in the description. Now to the butterfly workout!
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When swimming freestyle one of the main problems beginners have is the lack of rotation in the stroke. in this video We will analyze why it is important to rotate and we will post a video of drills to help you rotate correctly later on.
The main benefit of rotating is to prevent shoulder injury. When you rotate, your shoulder is in a better position to recover. If you don’t rotate then you will be overextending this part of your shoulder. If you do rotate, the whole arm will be more relaxed and you will have more power to use where it matters most, the pull.
While your head is steady, your whole body is rotating. Except when you are breathing. When you breathe your head rotates with your body, allowing your mouth to stick out of the surface to take a breath. It is a lot easier to breathe when your body rotates. So if you are having trouble breathing in freestyle, the lack of rotation might be one reason why.
Another benefit is that when you rotate, you are in a better position to pull water using bigger muscles. When you position your body like this your back and chest muscles will be ready to pull, as opposed to just using your shoulder muscles. The bigger the muscles the more powerful your pull will be and the faster you will swim.
The last benefit is that you’ll be able to swim smoother. By rotating you will be able to glide more. The more you glide effectively the less strokes you will need to do per lap. With your core muscles you will be applying a torque force to move forward.
All of this to say, I strongly suggest that you rotate when you swim freestyle. And I will show you how to practice your rotation in a future video, so make sure to subscribe.
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swimming-workout.-free-pdf.-workout
Our workouts have been known to be entertaining and diverse. Here is one that I did and that i wanted to share with all of you. I hope you do it and I hope you like it. If you don't like or if you do, please let us know in the comments. Read you there!
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#swimming #workout
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