Due to a plant room issue the program pool is closed until further notice. We are working to resolve the issue as soon as possible. We will be in contact with our swim school families individually if the closure affects their lesson.

Freestyle Swimming Workout

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Swimming for 10, 20 or 30-plus minutes non-stop is good general exercise and will help you increase your speed and strength from a baseline level. However, without including some form drills and swim sets with rest in between intervals, you will plateau in speed and fitness in just a few weeks.

See below a freestyle swimming workout we have come up with for you to try on your next swim:

  • 3 x 100m warm up with 10-20 second rest between. Goal: To get the blood flowing to your muscles and loosen up your joints.
  • Rest 1 minute (stretch, relax)
  • 6 x 50m holding a kickboard and focusing on your freestyle arm technique, with 20-30 second rest between. Goal: Working on improving your technique which is a critical step to becoming a faster swimmer.
  • Rest 1 minute
  • 6 x 100m of higher effort than steady swimming with between 10 to 30 seconds rest after each 100m. Goal: To increase your effort into the 80-90% of maximum range. If you are a newer swimmer, keep this closer to 80% and take more rest. Experienced swimmers swim closer to 90% and take less rest. This is roughly the fastest pace you might attempt to hold in a sprint.
  • Rest 1 minute
  • 1 x 100m of kicking on your front with torpedo arms.
  • 1 x 100m of an easy stroke. Goal: Cooling down and stretching out.

Credit Team USA.

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