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Training

Want To Establish A Baseline Stroke Count? Use This 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.

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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. We’ll be featuring a few workouts from the deck over the next few weeks.

Swim Speed Workouts For Swimmers And Triathletes: Week 1, Workout 1
Purpose: Establish a baseline stroke count and stroke rate, build strength and work on the feel for the water.

Warm-Up

400 straight-through @ 1:00 rest 60–65% effort
200 free / 50 kick / 100 free / 50 kick
The 50 kicks can be with or without a board.

10 × 25 pull with buoy @ 0:30, 0:40, 0:50, or 1:00 (Choose interval for 5-10 sec rest.)
Odds: Easy 60–65%
Evens: Build to 90%

100 Easy 60–65%

Main Set

12 × 50 free @ 0:50, 1:00, 1:15, or 1:30 (Choose interval for 15-30 sec rest.)

4 rounds:
50 easy 60–65% / 50 moderate 70–75% / 50 fast 90–95%

R1 R2 R3 R4
Easy ______ ______ ______ ______
Mod. ______ ______ ______ ______
Fast ______ ______ ______ ______

Rounds 1, 3: Have a friend or coach take your stroke rate.
Rounds 2, 4: Count your strokes.

Download the PDF version of this workout here.

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