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Swimming: Speed

What a fantastic tool. I 've found a few drills that are unfamiliar,...

Wes, Rugby Coach

DESCRIPTION

Swim 2 x 250mts on two different strokes
using stroke drills of your choice with 20sec
rest as and when required and an extra 40sec
rest after the first swim.
Easy / Recovery Effort.

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Speed

Swim 9 x 50mts Choice Stroke as Pyramid
Sprints with 70sec rest after every two length
swim as10mts Fast 40mts Easy: 15mts Fast 35mts
Easy: 20mts Fast 30mts Easy: 25mts Fast 25mts
Easy: 30mts Fast 20mts Easy: 25mts Fast 25mts
Easy: 20mts Fast 30mts Easy: 15mts Fast 35mts
Easy: 10mts Fast 40mts Easy.
Strong Effort.

Speed

Swim 16 x 25mts FC as half length sprint / half
length easy recovery with 60sec rest after
every length. (Use hand paddles to develop
greater speed and power).
Strong Effort.

Speed

Swim 6 x 50mts Choice Stroke: Turnaround on
2min 30sec as (15mts Fast 15mts Easy 15mts
Fast and walk to wall to finish: Swim 15mts
Easy 15mts Fast 15mts Easy and walk to wall
to finish: Swim 15mts Fast 15mts Easy 15mts
Fast and walk to wall to finish and repeat this
order again). Strong Effort.

Speed

Main Set:- Swim 3 x 25mts FC plus 50mts Easy: Swim 3 x 25mts BC plus 50mts Easy: Swim 3 x 25mts Choice of Stroke plus 50mts Easy (Sprint the first 15mts or 10 Strokes and the remainder of the length swim easy, rest as is needed for your pulse rate to feel comfortable after every length).
Strong Effort.

Speed

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