Going to be missing practice?  Want a little extra challenge?   Travelling and want to keep in shape in the hotel pool?  Here are some great dryland and pool workouts to bridge the gap!    Some of the videos are actually good fun, with great explanations, demonstrations, music and inset video that shows what swim skill it helps with. 

Skill Set

We often do a set I call  "4-3-2-1" to work on technique.  Pick any stroke and drill (listed below), and have fun with it! 

4x25 @ :45   Kick

3x50 @1:20  Kick/Drill

2x75 @1:45  Kick/Drill/Swim - Count strokes  (how low can you go?) 

1x100 @2:30  Kick/Drill/Swim/ RACE   - still counting strokes!

Rinse... Repeat...  

*Pro Tip:  Change something small each round, eg.  Different Stroke, Send-offs, Stroke Count, add a piece of Gear, hum a song, swim Upside-down, time yourself, close your eyes, breathe more or less .... etc)

DRILLS  that swimmers may know:  

Free:  Side-Glide (1-arm only),  Catchup,  Long-Axis combo (3 Back, 3 Free, 3 back....),  Fingertip drag 

Back:  Laneline pull-push,  6-kick-switch,  Long-Axis combo (3 Back, 3 Free, 3 back....)

Breast:  Pull-Kick-Glide-Kick-Glide (aka. KKP),  Fold--Shrug--Shoot,  Scull-pull,  Hiccup breathing 

Fly:  Dolphin kicks on Front/Side/Back/Side, 4 kicks per stroke,  Hi-dri-hands/shoulders/hips/feet,  

Others: Kickboard surfing (with fins),  Body surfing,  corkscrew kicks.  

Aerobic Challenge Sets

Stroke Count vs. Fatigue

Choice stroke:  

25  @ 1:00 

50  @ 1:45

75  @ 2:15 

100 @ 2:45

150 @ 3:45

Every length, swimmer is limited to the number of strokes (below), then Doggie Paddle to the wall  (DP: head out of water, hands underwater).   The goal is to get as far as possible with the strokes, because doggie paddle is hard!   

Free: 12 strokes  (then doggie paddle)

Back: 14 strokes  (then doggie paddle)

Breast:  9 strokes  (then doggie paddle) 

Fly: 10 strokes  (then doggie paddle)

Speede Breathe Limbo  *25y pool or shorter

9x25  @ 1:10.   Free  or   1-arm Fly 

#1:  8  breaths to get across 

#2:  7  breaths to get across

.....

#6:  3  breaths to get across + 1 Fin

#7:  2  breaths to get across + 1 Fin

#8:  1  breath to get across    + 2 Fins

#9:  0  breaths to get across  + 2 Fins

Both of these sets can be done with minimal gear and a range of pool types / sizes.  They are designed to encourage efficient stroke, even at speed, even when tired.  Feel free to modify, or mix and match strokes for either set!  Have fun with it.