I chose two different drills for this workout. I wanted to see which one worked the best (as in, which one improved my speed without any extra effort.) It’s still a bit of a toss up, but I think when I get the right timing for the side kicks, this helps me with the catch. However, so does the underwater recovery drill. I just have to focus on extension from the hip as well. That doesn’t always happen, though. The days after I do these stroke technique days, I do notice a marked improvement in my speed. I would suggest you test out the drills to see which ones work best for you, too.
Again, these workouts are meant to inspire you. Use them in the best manner for you. If that means altering intervals and distances (or even strokes/drills), do it.
50-minute swim workout, stroke technique
500 warmup (~7:20 min)
Warmup set (600 yds, 10:40 min)
4 x 50 back on :55
25 underwater recovery drill/25 back
100 on 1:40
4 x 50 free on :55
25 drill/25 free
100 on 1:40
1st 50s: underwater recovery drill
2nd 50s: side kick 10 kicks face in water. Breathe with the stroke as you switch sides. Focus on stretching out and getting the rhythm and catch.
Main set 2x (1400 yds, 24 min)
4 x 75 on 1:10
8 x 25
Odds drill on :35
Evens swim focusing on technique on :30
4 x 50 on :45
R1: underwater recovery drill
R2: side kick 10 kicks face in water. Breathe with the stroke as you switch sides. Focus on stretching out and getting the rhythm and catch.
50 easy
Bonus set (100 yds, 2 min)
4 x 25 sprint descend on :30
100 easy
Total yards: 2750
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