Looking to improve your stroke and swim faster freestyle? For today’s Workout Wednesday powered by BioAstin, try this swim session during your build season that will help activate your core and hone in on the proper freestyle form.

Warm Up
10 min and include 6 lengths of double arm backstroke. Doing double arm backstroke provides a huge stretch for your pecs and rotator cuff. It’s important to keep these muscles mobile for a proper freestyle stroke. Try to keep your mouth dry and head at the water line. Don’t bob your head!

Set 1
25 head up breaststroke pull with a fast flutter kick. Remember to have fast arms and ferocious flutter. Draw your belly inwards firing the transverse abdominus. This narrows your belt line and stabilizes your ribs and core muscles.

2 x 25 freestyle with slow arms. Concentrate on not letting them sink on the entry while emphasizing lifting your legs on your flutter kick. Simultaneously keep your head low. It should will feel like you’re body is not sinking. Repeat the entire set 4 times with a total of 12 25s.

Rest Interval (RI) 10 sec between the 25s

Main Set
4 x 25

Place a band around your ankles with a progressive build on each 25. Start slow without sinking and remember to keep your head low. Build within the 25 to a fast turnover during the final 1/3 of the length.

RI 25 sec

Take off the band

1 x 125

The first length breathe to your offside (or side you are the least comfortable with) and swim with a slow deliberate stroke concentrating on your form.

For the 2nd 3rd and 5th length use your regular breathing pattern

4th length use alternate breathing

Build up speed on each length with # 1 and # 2 going slow to moderate speed

The goal on the first two 25s within the 125 is to count your strokes and maintain the form cues noted in the first set. Then build up lengths 3-5 while trying to hold your stroke count. This is challenging!

Repeat the entire set 3 to 4 times depending upon your time

RI 30 sec between each 125

Set 3
Use fins during this set

The 75 is continuous + easy 50 free

Swim 25 backstroke fast followed by 25 back flutter kick fast, then a 25 dolphin kick. Then go right into an easy 50 freestyle.

Kicking on your back works your gluteals, quads and core. Backstroke swimming with fins is a huge dynamic stretch through the entire body! This feels fantastic and a great way to end your workout.

Cool Down
5 min

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