Lesson #7 – Free Golf and Speed Work

author : Tri Swim Coach

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Improving speed in swimming is more than just doing a few sprints at the beginning and end of your workouts. It takes a little more thinking, but I promise there is no high level math involved!

By Kevin Koskella, www.triswimcoach.com

As your stroke continues to improve and come together based on the first 6 lessons and all the practicing you’ve been doing, it’s time to work on speed in the water.

Improving speed in swimming is more than just doing a few sprints at the beginning and end of your workouts. It takes a little more thinking, but I promise there is no high level math involved!

The first thing is to just practice counting strokes.

Start off with 4x25-yard or meter swims. Count your strokes on each swim (each time your hand extends out in front is 1 stroke). Take :10 rest after each. Don’t try to hit any one number. Just get an idea of your range.

Now, do 4x25’s again. This time, subtract 1 stroke with each length that you do. Do it again and add a stroke for each length. You’re getting the feel of stroke counting!

For the next set, you will do 8x50’s with :20 rest in between each. [.....]

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date: March 5, 2006