Swim Sets

Below are a collections of free to download and use swim sets. They are formatted for easy printing.

WORKOUT #1: BODY BALANCE & KICK CONTROL
TOTAL: ~2.5 KM
FOCUS: TECHNIQUE, BODY POSITION, KICK, CORE ALIGNMENT
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WORKOUT #2: STRONG CATCH, STROKE RHYTHM & SPEED (3.0 KM)
FOCUS: HIGH-ELBOW CATCH, STROKE LENGTH, FINISH SPEED
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SPRINT BOOSTER SWIM SET (30 MINS) + IN-WATER LEG STRENGTH SET – 10 MINUTES (WITH 10LB BALL)
A POST-PRACTICE WORKOUT WITH A SPRINT OR LEGS FOCUS. DO ONE OR BOTH.
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