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Training

Super Bowl Swim Set

It's going to be a fight to the finish, but this workout will set the tone for the battle on the field later!

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With all of the couch-dwelling, celebratory festivities to ensue, why not be the one to catch the interception and get in the pool early for a pre-game preview? It’s going to be a fight to the finish, but this workout will set the tone for the battle on the field later!

Gear up for a great Super Bowl Sunday by diving in with this Super Bowl swim set. Instead of a helmet and shoulder pads, you’ll need a kickboard and buoy. Bonus points if you can find someone to stand in the “end zone” at the end of your lane to make touchdown arms when you finish.

Super Bowl Swim Set

Warm-up

“Pre-Game Stretch:” 200 easy
“Blocking the Tackle”: 4×50 kick set holding board vertical in water, 15 sec rest
“Three and Out”: 3×50 FAST freestyle, 15 sec rest
100 easy

Main Set

“Pre-Pizza Punisher”: 4×200 (100 easy, 100 IM) 15 sec rest
**Audible: sub 100 IM with: (50 build, 50 build)
“First and Goal”: 8×50 pull with “pads” (buoy), 15 sec rest
**Extra Point: 10 sec rest, instead of 15 sec rest
“Fourth Quarter Chaos”: 8×100 Threshold Pace
**Two Point Conversion: (Even sets Threshold, odd sets Reverse IM)

Cool-down

“Post-Game Celebration”: 300 easy

Los Angeles-based swim mechanics coach Bryan Mineo dedicates his time to deconstructing the swim stroke and simplifying the formula for swimmers. Learn more at Mineoathletics.com.