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Swim- Technique + Speed

by Coach Holly Marzetti

This workout is very beneficial during the base season. The warm up allows you to address form and technique, while the main set works on speed. One arm drills are a great way to work on arm placement above the water and as the arm enters the water.

Now take that good form you just mastered and transfer it to speed in the main set. The variable pace of the main set allows you to work on your stoke in the recovery phase, then try it at speed.

The workout:

Warm Up: 3 x 100m done as 25 kick set, 25 right arm, 25 left arm, 25 swim .

Main Set: 1500m straight swim alternating tempo pace 50s with easy-pace 50s.

CD: 300m kick easy. 200 swim with perfect form. Total—2300m

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