Start With Efficiency, Layer On Speed

This week we did a session in our Swim Squads based around 25m reps.

When I announced it to the swimmers, you should have seen the smiles on their faces!

Within this set, we worked on technique, efficiency, power, pace, speed.

What looked like an easy set on paper was actually pretty demanding, with swimmers surprising themselves both with the speed they achieved, and the fatigue they felt at the end.

The idea was simple:

Start with efficiency and layer on elements of speed.

4 x 25m focusing on distance per stroke whilst reducing drag. Long deliberate strokes, trying to keep the hips and feet as high in the water as possible.

4 x 25m again thinking about distance per stroke – holding the great posture above, whilst adding some more power and propulsion, moving further and faster with each stroke.

4 x 25m keeping the ideas above, but making the strokes ‘less deliberate’ and swimming with some pace (about 7/10 effort)

4 x 25m swimming fast (9/10), holding long stroke, high power and quick turnover.

4 x 25m easy recovery.

We repeated this set three times for a 1500m main set.

What I really liked about this set was that every stroke was deliberate, had thought behind it, and was executed well. You don’t get many 1500m sets where every stroke is a good one.

Efficiency

Efficiency + power

Efficiency + power + pace

Speed

If you’re looking to feel good in the water, feel strong and powerful, and move with speed, this could be the session for you!

Give it a try and let me know how you get on?

Bryan