Dryland Swim Training - Stamina Workout

This workout was compiled by Propulsion Swimming using the ZEN8 swim trainer to increase your swimming stamina and technique.

 

 

The aim of this workout is to increase your swimming stamina by using a lot of repetition with little rest. It will follow a pyramid training session with the workout broken down into various seconds with a 10 second break in between. First going down the pyramid from 30s - 120s and then back up from 120s - 90s. To step this workout up to the next level, try keep your feet and legs off the floor.

 

Workout schedule

It’s important that you maintain a perfect technique, focusing on ‘The Catch’. This means having a high elbow with your forearm perpendicular to your body, trying to catch as much water as possible with your forearm and pushing the water back.

 

This workout will help you feel faster, stronger and more confident the next time you swim in the pool or in open waters.

 

The Workout

 

Warm-up:

Arm Swings, Push up plus,

and Happy Cat Sad Cat.

5 Catch pulls

10 Double Arm Pull-throughs

10 Double Tricep Extensions

 

Main:

30 secs freestyle swim actions

60 secs freestyle swim actions

90 secs freestyle swim actions

120 secs freestyle swim actions

90 secs freestyle swim actions

60 secs freestyle swim actions

30 secs freestyle swim actions

 

10 secs rest between each

Slowly increase stroke rate throughout

 

Cooldown:

5 Catch Pulls

10 Double Arm Pull-throughs

10 Double Tricep Extensions

Static Tricep Stretch

Kneeling Lat Stretch

Cobra Stretch

 

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