KILLER KICK WORKOUT Warm-up 200 swim, 200 kick with board, 200 pull


Main set 5x100 kick by 25s (15” rest interval):


right side kick, left side kick, six-beat kick, three-beat kick 5x100 moderate swim (15” rest interval)


10x50 kick with board, done as 25 hard, 25 easy (10” rest interval)


Cool down 100 easy swim, 100 easy kick (streamline on back), 100 easy pull Total: 2,400


GET A FEEL FOR THE WATER SCULL WORKOUT Warm-up 100 swim, 50 kick with board 4 times through


Main set 6x50 (with pull buoy) done as 25 scull, 25 pull


Front scull, mid scull, dog paddle scull 5x100 moderate swim (15” rest interval) 6x50 (with pull buoy) done as 25 scull, 25 pull


Sculls are front, mid and dog paddle 10x50 swim smooth and fast (15” rest interval)


Cool down 100 easy swim, 100 easy kick (streamline on back), 100 easy pull Total: 2,500


DRILL, BABY DRILL WORKOUT Warm-up 50 swim, 50 kick, 50 pull two times through


Main set 5x100 drill by 25s (15” rest interval)


(600) (500) (500) (500) (300)


remember, form work is not just for the winter months. As the season approaches, be sure to continue to include drilling, kicking and sculling sets within your athlete’s swim sessions. Just a short set focusing on one aspect of their stroke will continue to develop their efficiency in the water and in the long run, their speed. Mix-up the workouts, keep it fresh, interesting, challenging and fun!


Karen Buxton is USA Triathlon Level III certified coach with over 20 years of coaching experience and is the author of “The Triathlete’s Guide to Off-Season Training.” Coach Buxton works and trains in Greensboro, N.C., and can be reached at Karen@coachbuxton.com. Find out more about Coach Buxton at www.coachbuxton.com


(600) (300)


(500) (300)


(500) (300)


(300) (500)


Drill is 25 right-arm, 25 left-arm, 25 catch-up, 25 fast swim 4x75 swim, done as 25 fast, 25 easy, 25 fast (10” rest interval) (300) 5x100 drill by 25s (15” rest interval)


Drill is 25 catch-up, 25 finger-tip drag, 25 fist, 25 fast swim 4x75 swim, done as 25 easy, 25 fast, 25 easy (10” rest interval) (300) 4x50 drill done as 25 Tarzan, 25 swim (15” rest interval) 10x25 swim fast (10” rest interval)


(200) (250)


Cool down 200 easy swim, done as 25 double arm backstroke, 25 breast, 50 pull Total: 2,550


(200)


The drills mentioned in this article are just a few; to view videos of these and more, go to http://www.goswim.tv/


For written explanations of the freestyle drills go to http://www.coachbuxton.com/Drills-FreestyleSwim.pdf


For the sculling drills, http://www.coachbuxton.com/Article-GetAFeelForTheWater.pdf


(500)


page 6 | PERFORMANCECOACHING


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