Workout Wednesday – Training with a Partner

Training on your own can be both fun and rewarding, but also can be a bit tedious and hard to motivate yourself. I’ve always found that finding at least one training partner who shares the same drive and goals can help you both find more enjoyment and more rewards in sport. Sometimes watching your training partner succeed is just as rewarding as succeeding yourself.

This Wednesday we will focus on fun ways to integrate swimming with somebody else. We will do a few things – practice drafting – sitting on the feet of another person, and practice side by side swimming.

Remember the best part of swimming with a friend is that you are going to push yourself even harder to swim with them (or beat them!)



400 swim
200 kick
200 as 25 right arm only/25 left arm only/50 swim x 2

HR Set

6 x 50 descend 1-3, 4-6 on :10 seconds rest

Main Set

Two rounds of:

2-3 rounds of:

200 as each person leads a 50, the other person works on drafting :10 rest

4 x 50 strong – swim side by side on :15 rest

4 x 50 as 25 fly/25 free, 25back/25 free, 25 breast/25 free, 50 free – the first 25 is harder on :10 rest

100 as 25 head up swimming/25 swim/25 catch up swimming/25 swim

4 x 25 alternate fast/easy on :30

Warm Down


200 warm down


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