Move over freestyle, it’s time to try other strokes. You might be thinking, But what’s the point since I swim freestyle in triathlon? Glad you asked. Switching up your strokes forces your body to utilize different muscle groups, aerobic energy systems, and takes pressure off the forward rotation of the shoulder joints. Additionally, practicing all the strokes emphasizes different types of pulling and kicking, which will help improve your feel for the water and inadvertently improve your freestyle. So get out of your comfort zone and try something new with big benefits.
A few pointers that will help you get the most out of this sweat sesh:
- Focus on maintaining a strong and steady kick throughout the workout.
- Adjust rest intervals and modify distances; enough to challenge yourself but ensure proper form.
- Incorporate ankle flexibility exercises into your routine to enhance the effectiveness of your kicks.
Workout of the Week: Swim Leg Torcher | 2,200m/yds
Warm-up
200 swim
200 kick
200 drill
Main set
Set 1
4 × 100 flutter kick on back in streamline
Rest 20 sec. between reps.
4 × 50 backstroke with strong kick
Rest 15 sec. between reps.
Set 2
4 × 75 breaststroke kick with board
Rest 20 sec. between reps.
4 × 25 breaststroke swim with strong kick
Rest 15 sec. between reps.
Set 3
4 × 50 dolphin kick with board
Rest 20 sec. between reps.
4 × 25 butterfly with strong kick*
Rest 15 sec. between reps.
*if you cannot swim butterfly, swim breaststroke with a dolphin kick
Cooldown
100 freestyle easy
100 backstroke easy
100 freestyle easy
