This week at swimgym PACING

Do you ever use the clock during your training session? It can tell you a lot! Does your time over a 100 match with your effort level, have you improved, did you go faster than expected, can you maintain your speed throughout a set, are you swimming at your desired pace? Use the clock to help with your pacing.

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featured workout April 27

Goal Tempo interval

Distance 1800

Intensity High

swod

swimming blog Breathing Hacks: Smooth and Comfortable Freestyle

Swimming is the only sport in which the face is in the water, meaning technique is needed to position yourself to breathe. The moments you can breathe are therefore limited. This complicates swimming especially when you are new to it. Breathing interrupts your bod...

Skills & drills Single Arm Freestyle

The single arm freestyle is used to isolate one arm to really focus on specific elements of your stroke, from the recovery and the catch to the pull-through and push out. It allows you to slow down and take it step by step.

How to do it

Swim freestyle with one arm, while the other arm is stretched out in front of you

Make efficient strokes with one arm, focussing on the catch, pull-through and recovery

Use a strong kick after every stroke, don’t rush this drill by making strokes too fast

Focus points

Take it easy – this drill is not about speed or fast repetitions

Maintain body position with a strong kick

Engage your core with every stroke for more efficiency

Coach tip

Focus on a perfect execution rather then tempo or speed. Only then you can practice all the elements of your pull. You will notice that the more you practice, the easier your freestyle will feel.

COACH TIP

This SWOD is a challenge since you need to swim steady and hard pace over a longer distance. Make sure to pace yourself at the start of every distance and try to maintain your pace up to the finish. Approach it as a negative split to keep up speed.

More coach tips?

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