Swimming Workout Plan – 23 (3200)

Warm-Up (All warm-ups located here)

Pre-Set (400)

  • 4 x 100 @ 1:30 as follows
    • 25 FR + 75 Choice 1 (No FR)
    • 25 FR + 75 Choice 2 (No FR)
    • 25 FR + 75 Choice 3 (No FR)
    • 25 FR + 75 Choice 4 (No FR)

Main Set (2400)

  • Paddles ON !! (See Notes below for Paddle recommendation if you don’t have them)
  • 6 x 100 FR @ 1:30 WITH PADDLES – Keep the stroke count as equal as possible and focus on the technique improvements from the paddle use)
  • 6 x 100 FR @ 1:30 NO Paddles – Try to keep the same stroke motion, keep focusing in technique.
  • 6 x 100 BA @ 1:30 WITH PADDLES – Keep the stroke count as equal as possible and focus on the technique improvements from the paddle use)
  • 6 x 100 BA @ 1:30 NO Paddles – Try to keep the same stroke motion, keep focusing in technique.

Cool Down. 200 to 400 easy swim.

Triathletes. No changes recommended.

Notes. If you don’t have paddles and are interested to learn more about choice and paddles to buy, I recommend to check this out:

How to choose the right paddles for you. This is a great article by theswimlog.com that explains in detail how to choose paddles.

Best swim paddles for beginners in my professional opinion: The Speedo Power Paddle Plus. I recommend this paddles to all of my new swimmers as they:

  • Come in all sizes so no matter your hand size you will find a pair.
  • Swim paddles are all about 2 things (Whatever the thousands of articles or videos you will watch would say…):
    • Improve swimming stroke technique, especially for Freestyle and Backstroke. These paddles could be used also for Fly and Breaststroke as is an overall small size paddle. Paddles will “guide” your hand and forearm alignment to perform a better stroke.
    • ...While improving also strength. When you become a better swimmer (technique) then yes, strength training would be the main focus.
    • Note: I don’t get any compensation what-so-ever from the links above. I recommend them because I really like them.