Workout Wednesday – Drills

Sometimes it is important to slow down so this week we will focus on a drill set. For my athletes I like to spend at least half of one set on a drill focus. We do this because although swimming hard is important, so is swimming hard correctly. When doing drills, do not rush through them. Take your time and focus on doing them correctly.

Drill Keys:

Single Arm: focus on smoothness of stroke and engaging early vertical forearm

Doggie Paddle: Head out of water, recovery for stroke is underwater – focus on quickly moving arms forward

Fist Drill: hands in a fist and focus on feel on your forearm to engage the pull

Catch Up: focus on great hip snap while driving the one arm

Head Up: head out of water – focus here is keeping head out of water by continuing forward momentum with higher turnover

For the below workout, replace “drills” with one or more of the drills above. It’s your choice.



300 swim
100 kick
200 as 25 right arm only/25 left arm only/50 both x 2
8 x 50 25 drill/25 swim on :10 rest

HR Set
4 x 50 build on :10 rest

Main Set

Drills: choice of doggie paddle, fist drill, catch up, head up swimming
2 x 200 aerobic form focus on :15 rest
6 x 100 as 75 build/25 drill on :10 rest
200 as 50 catch focus/50 finish focus/50 hip snap focus/50 swim

200 with paddles (or pull buoy) focus on high elbow catch and early vertical forearm
100 swim
100 build kick


Warm Down

100 Choice


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