This week’s ROKA swim workout of the week is going to be a recovery and technique-focused session, because that’s kind of my specialty when it comes to swimming (at least, the recovery part is!) The focus of this workout is keeping your mind engaged in what your body is doing, which does not always happen with long interval sets.
Warm up with a mix of strokes, kicking, and pulling.
10 x (50 drill, 50 swim at moderate pace incorporating the mechanics of the drill into your stroke, 50 ‘fast’ swim focused on doing the same, but now at your goal race pace).
Take note of your time/pace on the ‘fast’ 50 particularly relative to your level of effort. The goal is to go fast but more efficiently and with less effort than usual, vs trying to set a PR.
Take a short recovery after each fast 50.
You can rotate through several drills that target your personal technique issues. Some drill examples:
– One arm drill (switch arms on each 25)
– Fist drill
– Swim with band around ankles (yes, this qualifies as a drill for some!)
– Fingertip drag drill
– Catch-up drill
After the set, do a short cool down.