After spending last weekend at Ironman Texas with ATV Swim Spas, I spoke to a fair number of athletes who are looking to break up the monotony of their swim workouts.

This week’s workout is a fun, high intensity session that uses different muscle groups than your typical freestyle sets. Adding different strokes during your swim workouts helps ward off injuries and recruits new muscles to make you a stronger swimmer. Plus the super kicking with fins engages and strengthens your core, low back, quads, hamstrings and gluteals.

Rotate this session into your training every few weeks and you’ll soon be feeling more powerful in your freestyle swimming. Also, if you’re in the market for fins, I’d recommend the Finis Edge Fins. They are comfortable, sleek and designed to complement your natural kicking style.

If you do the workout let me know your thoughts. Get in touch with me on Facebook or Twitter.

Dave

Warm Up: 10’ with every 3rd length Breaststroke

1st set

8 x 50

Swim these 50s fast! For the first 15 yards/meters of every length do head up breast stroke with a flutter kick using fins and then go straight into an easy 10 meters.

After #8 – Quickly take off your fins and go right into a 500 — alternating 3 lengths free and 1 length back — at an aerobic pace.

RI 30” after each 50.

Main Set

2 x 100 free with the odd 100 at an aerobic pace and the even 100 at your threshold pace or 6 -8” faster than the odd repeats.

2 x 25 head-up breast stroke pull with a flutter kick using fins.

RI is 20” after all repeats.

Repeat this Main Set 5 times. In all, you’ll complete a total of 10 x 100s and 10 x 25s.

3rd set

Keep your fins on and complete:

4 x 25 dolphin/butterfly kick on your back

4 x 25 back flutter kick

RI 15”

Repeat the set 4x for a total of 16 x 25.

Remember to keep your core engaged!

Cool down for 5’

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