Workout 3 – “Stroke Count”
3x: 50 Swim + 50 Kick
Rest 2-3 minutes
6×25 Drill (rest 20 between each, and an extra 60 after 4 if needed)
(do a drill you have learned before, and repeat for 8 – or do 4 of one drill and 4 of another)
Rest 2-3 minutes
8×25 (45) – hold a strong pace, but swim each 25 with a stroke count that matches your time!
{if you do not make it past the flags on your pushoff before taking your first stroke, it’s ok to take 2-3 more strokes than your time}
Rest 2-3 minutes
4×25 (1:00) — hold the same strong pace, with one less stroke to two less strokes than you did on the set of 8
50 easy swim + Rest 2 minutes
4×75 (2:00) or (2:15)
#1 last 25 fast – #2 middle 25 fast – #3 first 25 fast – #4 last 25 fast
50 easy breathing every 5th stroke
WORKOUT TOTAL: 1150
Additional Comments:
Please feel free to add on to the total volume of these workouts. They are for beginning swimmers!
These free workouts was provided by T2 Aquatics Head Coach Paul Yetter.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
what effect end sets kick? 3x: 50 Swim + 50 Kick
what effect rest Rest 2-3 minutes ? no 2 only