Pyramid set that works the legs on the way up and arms on the way down. For added intensity, use fins for the 1 st round and paddles on the 2nd.
Quick 2000 yards with enough variety to keep it interesting
Needing a break from freestyle? This set is a great way to step away from bulky freestyle sets and focus on IM and other strokes.
Designed to emphasize perfect pull technique, despite fatigue
This set is all about mastering your underwaters (aka: the 5th stroke)!
Sure, this may seem like a garbage yardage set – but the truth is, It tests you physically and mentally.
This set lines you up for the opportunity to work through underwaters as the set gets harder, and you are still asked to go fast.
This set is for all the stroke sprinters and IMers out there! Focusing on killer breakouts, fast legs, powerful finishes, and fine tuning a controlled speed.
The perfect workout for swammers, solo swimmers, or those who just want to keep their “feel for the water”…also a good fit for coaches looking to build distance into a speed or technique workout.
This week’s workout is primarily for warmup and focuses on speed for distance. Swimmers should be aware of pace for the duration of the workout and extra 100’s are added to increase aerobic fitness.
Great set for a Saturday quality set. Also, really fun to do with a tech suit on at the beginning of a taper!
The PK-3K is short aerobic workout that challenges the legs, shoulders and forearms.
This is free and stroke swim set has some heavy work on your legs. Great workout for those who really need a lot of kicking to warm up and get ready to go!