Exercise Swim

2024-02-27 Swim Workout

Dryland Pre-swim Drills

  • Warmup with a 60 seconds of jogging in place.
  • 4 sets of the following:
    • Shoulder Press with weights 12 reps
    • Abs:  Lower leg pulls 12 reps
  • Followed by Ab Workout:
    • Upper Abs:  15 crunches
    • Lower Abs: Leg ups
    • Side Abs:
      • 60 second Side-plank for each side.
      • Side arm pulls
    • Back:  15 Reverse crunches on an exercise ball.
    • Final: 75 second plank

At the Pool Pre-Warmup

Stand up straight: Put arms out straight, Swing arms around in slow circles.  Starting with a tiny diameter, increasing until larger diameter.  Go forward for a bit, then go backward for a bit.  At the same time, step side to side.  Then after arm swings, Lift knees to chest.


Goal:  Swim moderately easy, limber up the body.

  • 150 Swim no flip turns
  • 150 Swim with flip turns
  • 100 Backstroke
  • 100 Breast stroke

Main Sets

Today’s goal:  Interval Training.  50 yard slow followed by 50 yard sprint.

  • 500 Kickboard freestyle kick. Heart-rate about 120 bpm.  Focus on good straight leg form.
  • Pull Buoy & Panddles:  5 X.
    • 50 yard slow with Pull Buoy and Paddles. Concentrate on Breathing at least every three.  Also, concentrate on excellent form.  Hand entry angle leading with the middle finger.
    • 50 yard sprint.  Heart-rate 150 bpm
    • No recovery in between sets.  Use the slow 50’s to recover for the fast sprints.
  • Freestyle Intervals:  5X
    • 50 yard slows:  Breathing every three strokes.  Concentrating on combining straight leg form kicks with strong full pull reaching and leading with that middle finger.
    • 50 yard sprints.  Again, trying to get the heart rate up 150 to 16o bpm.
    • No recovery in between sets. Use the slow 50’s to recover for the faster sprints.
  • 500 Flipper Set: do the following twice
    • 150 free style kick.  Heart rate about 135bpm
    • 100 freestyle sprint with flippers. Heart rate about 160bpm
    • a tiny rest between sets to allow the apple watch to catch up.


Goal:  Slow Stretching out the muscles. Good form.

  • 250 Pull Buoy with Paddles
  • 250 Freestyle

Sometimes, my Apple Watch does not like the freestyle sprints with flippers.  The watch will think I do a 50 or a 75 when I really did a 100 yards.  Fortunately, I really like seeing that 3,000+ yards done on my watch.  So, Today, I had to add about 150 yards to my cool-down to get to 3025 yards complete.

During cool down, I will stretch my arms and legs in the pool.  I’ll stand very wide legged.  Do some Yoga-esque warrior poses.  Arms Straight to sides.  Arms straight up.   I’ll interlock my fingers and stretch to the ceiling.  a little mountain pose here.  Then, bring my knee to chest.  Then some calf and achilles stretches using the pool wall.  Finally, some hip stretches.


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