Building Speed and the ‘Goldilocks’ Amount of Rotation (not too little..not too much)

Swim Workout Thursday, January 9, 2020 


Begin swim slow and relaxed focusing on good form while gradually increasing effort and speed. Because you finish the distance at a sprint, these will be difficult. So if the set is 2 x 100 Build, start slow on first 25 establishing a good stroke, then make each subsequent 25 faster. The last 15 yards to 25 should be an all out sprint. You restart your “build” with each swim of the set. So in the example of 2 x 100 Build, begin the 2nd 100 slow and relaxed again gradually building to spring at end.

Rotation focus

Use how far you turn your head as a guide to the amount of rotation. When you turn your head to breath attempt to get the top eye completely out of the water while keeping the bottom goggle or eye underwater. Your whole body rotates together. Imagine a skewer the length of your spine so that hips and shoulders turn together the same amount.

200 Choice Warm Up

4 x 25 Build (20 seconds rest between 25s)

Freestyle - Build Freestyle:

Group 1: 4 x 50 on 2:00 - Build

Group 2: 8 x 50 on 1:15 - Build

Group 3: 5 x 100 on 1:45 - Build

4 x 25 (20 seconds rest between 25s) - notice if goggles are above/underwater

Keep bottom goggle under and the top goggle above water when breathe. Keep hips and shoulders in line with each other:

Group 1: 4 x 50 on 2:00 - Freestyle - notice goggles

Group 2: 8 x 50 on 1:15 - Freestyle - notice goggles

Group 3: 6 x 100 on 1:40 - Freestyle - notice goggles

Endurance Freestyle – Long and strong stroke. Feel the power but keep a relatively slow stroke turnover. (relatively means compared to sprint stroke turnover at end of build swims)

Group 1: 2 x 100 - 30 seconds rest between 100s

Group 2: 1 x 300 - 1 minute rest then… 2 x 200 - 30 seconds rest between 200s

Group 3: 1 x 500 - 1 minute rest then… 1 x 400

Cool Down - Choice 5 minute swim

Distance before 5 minute cool down:

Group 1 1,000 yards

Group 2 1,900 yards

Group 3 2,400 yards 


Past iDaph Blogs

Trick or Trail 5k Registration is NOW OPEN!

Trick or Trail 5k Registration is NOW OPEN!

Trick or Trail 5k Presented by Hunter Subaru Saturday, October 22nd  |   10:00 AM   Runners at the 8th Annual Trick or Trail 5k presented by Hunter Subaru get to experience the Halloween-themed race at a new location this year — in the heart of Hendersonville, NC! Due...

2022 Light up the Night Race Results, Photos and more!

2022 Light up the Night Race Results, Photos and more!

CONGRATS RUNNERS!   Congrats to all the finishers at the annual Light up the Night 5k to benefit Western Carolina Rescue Ministry! You LIT up the night and ran your hearts out on a muggy, summer night at the park.    Thank you for being part of and supporting this...

Light up the Night | All your need to know race info

Light up the Night | All your need to know race info

ALL YOUR NEED TO KNOW RACE INFO EVENT GUIDE: Light Up the Night 5k Start Time: anytime between 7:30pm-7:45pm! REGISTER HERE Welcome to the 4th Annual Light Up the Night 5K at Carrier Park in Asheville, NC on Friday, August 5th!! We are so grateful for the support we...