New Year, New You - keeping your resolution to get in shape for 2020

2020 Oct | By

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Too much holiday pie? pie Ready to get back into the pool? Start the new year right by using the swim.com app for your next swim workout. Simply upload a photo of your swim.com workout (a photo from your watch or phone) and you'll automatically be entered to win a $250 SwimOutlet Gift Card.

Two ways to enter!

1. Upload your photo into the contest module

2. Upload your photo on instagram and use the hashtag #NewYearSwimWorkout

Winner selected at random. Entry Deadline: January 20, 2020

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swimwith Fresh Swim Workouts swim

Each workout includes a video to help guide your technique.

Freestyle: Position-11 Freestyle Workout

The focus (why do it): The workout uses a drill (Position-11 Freestyle) and stroke counting to help you build a longer, more efficient, and flowing stroke.

The video (how to do it): The video features a swimmer doing Position-11 Freestyle and "Almost" P-11 Freestyle.

WARMUP: 400 (or 10 minutes) on your own

WARMUP SET: 150

3 X 50 choice; start each 50 with 6 vertical jumps; arms in streamline

MAIN SET: 1650

4 X 25 Position-11 Freestyle

2 X 25 "Almost" Position-11 Freestyle

4 X 75
25 Position-11 Freestyle
25 "Almost" Position-11 Freestyle
25 Freestyle (count your strokes on this length)
4 X 50 (25 P-11 Freestyle + 25 Freestyle)
1st 50: Normal stroke count (N) on the freestyle swim length
2nd 50: N minus 1 stroke on freestyle swim length
3rd 50: N minus 2 strokes on freestyle swim length
4th 50: N minus 3 strokes on freestyle swim length

8 X 25 freestyle

Focus = Keep lead hand extended as you do a RELAXED recovery w/ the trailing arm.

4 X 100
25 Flutter kick on your back
25 Position-11 Freestyle
25 Flutter kick on your back
25 Freestyle with extension out front and relaxed arm recovery

8 X 25 freestyle

Odd 25s: Position-11 Freestyle

Even 25s: "Almost" Position-11 Freestyle

1 X 200 freestyle; simply be aware of your stroke count and try to keep your count the same on every length.

WARMDOWN: 100-200 choice

Freestyle: Streamline Spin and Using Core to Stabilize

The focus (why do it): The workout uses a drill (Streamline Spin) and "enhanced" pulling and kicking to help you build core strength and awareness for how the core is used in freestyle.

The video (how to do it): The video highlights a swimmer who makes streamline and core control look easy, and fun!

WARMUP: 400 (or 10 minutes) on your own

WARMUP SET: 250

Twice through:

2 X 25 freestyle; push off on your back with arms in streamline, then rotate, using core, into freestyle position

1 X 50 freestyle; start each length on your back, then rotate into freestyle position

MAIN SET: 1700

2 X 25 Streamline Spin drill: flutter kick with arms in streamline, rotating through 360 degrees for full 25; switch direction of spin on 2nd 25

4 X 50 free; start each 50 with a Streamline Spin rotation

Two rounds:

2 X 50 pull with pull buoy at ankles; use core to stabilize

1 X 100 free; rotate from the core (not the shoulders)

Two rounds:

2 X 50 pull with hands in fists; focus on hip rotation

1 X 100 pull; focus on hip rotation

Two rounds:

2 X 50 flutter kick on your back; only nose & mouth exposed

1 X 100 freestyle; focus on keeping the head low

2 X 25 Streamline Spin drill: flutter kick with arms in streamline, rotating through 360 degrees for full 25; switch direction of spin on 2nd 25

4 X 50 free; start each 50 with a Streamline Spin rotation

WARMDOWN: 200 easy choice

Freestyle: Pull-Buoy Balance

The focus (why do it): The workout calls for a pull buoy, and asks you to wear it in different positions (ankles, knees, "normal") to help build core strength and awareness of your overall balance and bodyline.

The video (how to do it): The video highlights a swimmer experimenting with pull-buoy placement to develop better balance. In addition it shows how to position the feet for a faster open turn.

WARMUP: 400 (or 10 minutes) on your own

WARMUP SET: 200

4 X 50 (25 flutter kick on your back + 25 freestyle); focus on using a small, compact kick

MAIN SET #1: 1000

Two rounds of the following:

4 X 75 freestyle with pull buoy; descend time 1-4

#1 & 2: Pull buoy at ankles
#3: Pull buoy at knees
#4: Pull buoy in normal position

1 X 200 freestyle (no pull buoy); negative split; focus on using your core to achieve/control your rotation

MAIN SET #2: 800

Two rounds of the following:

4 X 50 freestyle with pull buoy at ankles; focus on rotating from the hips and not letting the legs swing from side to side

2 X 100 freestyle (no pull buoy); descend time 1-2; focus on rotating from the hips and not letting the legs swing from side to side

WARMDOWN: 100-200

Freestyle: Playing with Surface Area and Connection

The focus (why do it): The workout calls for two sets of paddles – small and large. The goal is to swim at a steady cadence and pace, as you make changes to the amount of surface area applied to the catch.

The video (how to do it): The video highlights the swimmer doing the actual set described below.

WARMUP: 400 (or 10 minutes) on your own

WARMUP/CALIBRATION SET: 200

8 X 25 freestyle (on no particular sendoff)

Use these 25s as a "calibration" set to determine a comfortable cadence/stroke rate.

MAIN SET: Variable yardage

What you need:

What you do:

8 X 50 on a sendoff/interval that gives you just enough time to change equipment.

  1. 1st & 2nd 50: Swim with closed fists

  2. 3rd & 4th 50: Swim with just your hands

  3. 5th & 6th 50: Swim with small paddles

  4. 7th & 8th 50: Swim with large paddles

Your goal:

Note your time on each 50 and try to have all times as close as possible. Initially, you might have a 9- or 10-second difference. When you learn to connect better with your closed fists/forearms…or learn to let go a bit with the large paddles, your range can shrink to 4 or 5 seconds.

Repeat the set of 8 X 50, and try to come closer to your goal.

This can also be done as a set of 8 X 75 or 8 X 100. Another challenging set would be 8 X 50, then 8 X 75, then 8 X 100.

WARMDOWN: 100-200 easy

Flutter Kick...Fixed It!

The focus (why do it): The workout takes you through a progression designed to fix a common flutter-kick problem: using a semi-breaststroke kick when swimming freestyle.

The video (how to do it): The video features a swimmer going through the progression, but in the reverse order.

WARMUP: 400 (or 10 minutes) on your own

WARMUP SET: 150

What you need:

Put on a pair of short-blade fins and kick 150 flutter kick on your back. Focus on applying pressure upward with the top of each fin.

MAIN SET: 1200

8 X 50 on no particular sendoff

  1. 1st & 2nd 50: Flutter kick with fins and kickboard; focus on having a steady, constant, compact kick, applying downward pressure with the top of each fin

  2. 3rd & 4th 50: Flutter kick with fins and snorkel; same focus as before

  3. 5th & 6th 50: Use fins and snorkel. Start each length by pushing off at the surface with arms in Position 11. Glide on top of the water with no kick until you come almost to a stop. Start a gentle, steady kick, then slowly add freestyle armstrokes to the kick. Maintain focus as before on the kick.

  4. 7th & 8th 50: Use only fins (no snorkel) and repeat #5 and #6.

Repeat all 8 X 50 with same equipment and focus points as before.

Then, repeat all 8 X 50 with snorkel and kickboard, but no fins!

WARMDOWN: 100-200

Put on your short-blade fins and do an easy 100-200, alternating 25 flutter kick on your back (push UP with the top of each fin) and 25 freestyle (push DOWN with the top of each fin).

Freestyle: Balanced Swim and Kick

The focus (why do it): The workout uses a drill (Balanced Swim/Kick) as well as swimming with an "unbalanced" pull and kick to help you develop a more horizontal and productive bodyline for freestyle, and awareness for how the kick and pull affect your stroke.

The video (how to do it): The video shows a simple drill. When done correctly it has many benefits (longer, faster freestyle). When done incorrectly…not so much. Watch the video before doing the set!

WARMUP: 400 (or 10 minutes) on your own

WARMUP SET: 100

4 X 25

Push off as you normally would. Take 3 or 4 fairly strong strokes (hand hits) of freestyle, without breathing. On the 3rd or 4th stroke, extend your lead hand out front and HOLD. Continue kicking in the side-lying position for the rest of the length. In side-lying position, one arm is extended and the other arm is resting along your side, hip and thigh. Eyes look down, not off to the side.

MAIN SET: 1300/1950

Swim two or three rounds of the following.

It's OK to wear fins on one or more rounds.

4 X 50

Each 50 is:

25 of the drill described in warmup set (and in video)

25 freestyle; focus on extending forward with the lead arm on each stroke.

2 X 75

Each 75 is:

25 flutter kick on your back with arms in tight streamline

25 freestyle, extend lead arm forward on each stroke

25 flutter kick on your back with arms in tight streamline

1 X 100 freestyle; focus on extending lead arm forward on each stroke

8 X 25 freestyle

Odd 25s: Kick-driven

Even 25s: Pull-driven

Final 2 X 25: Balanced effort from kick and pull

WARMDOWN: 100 easy

Freestyle: Vary Your Breathing Pattern

The focus (why do it): The workout takes you through a progression of breathing patterns designed to help you become more comfortable breathing to both sides (an important skill for triathletes and any swimmer seeking a balanced stroke).

How to do it (the video): The video shows a variety of swimmers using a variety of breathing patterns. Try them!

WARMUP: 400 (or 10 minutes) on your own

WARMUP SET:

Three rounds of the following. Focus on getting a good air exchange (strong inhale and steady exhale) on the vertical jumps.

45 seconds vertical kick (for example, flutter or eggbeater)

6 vertical jumps with arms in streamline

MAIN SET: 1800

Swim three rounds of the following.

For variety, try first round pull, second round fins, third round no equipment.

8 X 25 freestyle on generous sendoff

#1: Breathe only to the right side; breathe every stroke cycle

#2: Breathe only to the left side; breathe every stroke cycle

#3: Breathe every three strokes (every three "hand hits")

#4: Breathe every four strokes

#5: Breathe every five strokes

#6: Breathe twice to the right then twice to the left

#7: Breathe EVERY stroke (right and left), with no hesitation in your rotation

#8: Minimal breathing (try for 1, 2, or 3 breaths for the length)

2 X 200 freestyle

Vary your breathing pattern so that on each 50, you give yourself more air per length. For example, breathe every 4 on first 50, every 3 on second 50, every 2/every 3 on third 50, and every stroke cycle on final 50. There are many variations that will work.

WARMDOWN: 100-200 easy; include some kicking!

Freestyle: Mid-Pool Flip Variations

The focus (why do it): The workout calls for three variations of the mid-pool flip. "Snapping out" of a mid-pool flip builds muscle memory for how to push off immediately when your feet hit the wall. "Over spinning" on a mid-pool flip encourages a tighter tuck on your turns. Flipping and returning to the wall builds speed off the wall and is a killer workout for the legs.

The video (how to do it): The video features a masters swimmer doing all three variations of the mid-pool flip.

WARMUP: 400 (or 10 minutes) on your own

WARMUP/TECHNIQUE SET: 200

4 X 25 freestyle, with a mid-pool flip on each length

On these flips, you should end up on your back, with arms in tight streamline. Think about "snapping" into streamline. Hold this streamline position for a second or two, then tuck the knees and resume swimming freestyle to the end of the length.

2 X 50 freestyle, with a mid-pool flip on each length

On these flips, you should keep tucked and continue to somersault so that you end up on your stomach, ready to resume swimming freestyle to the end of the length.

MAIN SET #1: 1000

This is an active-recovery set, which means you recover with a length of easy swim or kick instead of resting at the wall. After each 125, pause long enough to get your time, then push off and swim an easy 25 recovery back to the starting end. At the starting end, pause just long enough to regroup with a swim buddy or to push off on the 00, 10, 20, etc.

6 X (125 + 25 active recovery); every other 125 is up tempo; try to descend time 2-4-6 on the up-tempo swims. Focus on getting into tight tuck on your turns.

Easy 100 recovery

MAIN SET #2: 400

4 X "100"

Each 100 starts with a "prefix" as follows: Push off, break out, take 2-3 strokes freestyle, then flip and swim back to the starting wall where you immediately flip again and start your true "100." Get your time from the initial pushoff to the end of the "100." Your time includes the prefix.

Goal: Descend your time 1-4

WARMDOWN: 100 -200 easy

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