Swim Speed Workout

Grab a friend and use this session to establish a baseline stroke count and stroke rate, build strength and work on the feel for the water.

Butterfly is a great training stroke for freestyle because there is no serape core rotation.

Incorporate feel and high-elbow catch drills throughout swim sets as a reminder that these are vital elements of the swim stroke.

This swim workout focuses on speed, technique and aerobic swimming with breath control.

Swim Speed Workouts is a deck of waterproof cards of workouts, drills and dryland exercises that are carefully designed to develop a fast freestyle technique.