Swim Workouts to Spice up your Winter Training I am often asked how to work technique work into a swim workout or swim plan and in my opinion swim technique drills should be done each and every time you get in the water. Even something as simple as using a few drills in your warm up will help promote a better stroke. The general thinking is that triathletes who want to improve their technique should use the fall and winter to improve technique. In reality, swim drills should be done year round. Below, I have listed some of my favorite swim drill workouts: Workout #1: Warm up(WU): 200 easy swim. Main Set (MS): 30 x 50 (30”). Part I – 10x50 The 50s are done as drill for 25yds/swim for 25yds #1: FTD/swim #2: Right arm/swim #3: Left arm/swim #3: Catch up/swim #5: Fist/swim Repeat 1-5, for a total of 10 x 50 Part II – 20x50 The key to the next set is swimming all the 50s at the SAME EXACT PACE, focusing on one drill for each of the sets of 50s. For example in the first 5x50s work on the high elbow that you reinforced in the FTD. The second set should focus on a good catch from the right arm. Next 5x50 are on 20" RI Next 5x50 are on 15" RI Next 5x50 are on 10" RI Next 5x50 are on 5" RI Cool down: Swim an easy 250 Total—1950 Workout #2: WU: 300 easy MS: 5x50 breaststroke down/free fist back; 5x50 breaststroke fist (hard!!!) down/free back; 5x50 breaststroke down/free back; 5x50 free. 10x100 Free, on 10" rest - keep the time the same for all! All pulling (NO buoy--just a small dolphin kick on the breaststroke for balance/timing). CD: 100 Total—2400 Workout #3: WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88). MS: Swim 15 x 100 on :20 rest. #1-5 - focus on your CATCH. #6-10 focus on your PULL. #11-15 focus on your FINISH. Now swim another 6x50 swim golf and see if there is a difference in strokes or time. Last set is 4 x 50 kick (20”) moderate. CD: 200 easy alternating 50 pull, 50 swim. Total - 2900 Remember: Using a drill to work on a weakness in your swim stroke allows you to swim better each and every time you get in the water to workout. I hope you use these drill sets to help you improve your swimming year round! ‘= minutes “= seconds FTD = Finger Tip Drag Drill Coach Mike Ricci is a USAT Expert Level III Certified Coach and can be reached for personal coaching at : Mike@d3multisport.com Back to D3 Tips