WOW! Swim Workout of the Week – Stroke Efficiency

Goal: Working on stroke count and maintaining an efficient stroke during harder efforts

6 x 200s Odds: Max Distance Per Stroke – focus on good technique Evens: Moderate effort

Warm up: 200m: 50m drill, 50m swim
4 x (3  x 25m) Four different drills.
2x25m Drill + 1x25m swim, count strokes

Main set: 6 x 200m @ 20 secs rest
1) Maintain a consistent stroke count
2) Moderate effort, descend 50’s 1-4, while maintaining stroke count

Cool down:  200m: 50m non-freestyle, 50m kick


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