Swim Speed Workouts Week 4-1: “A Hard Day in the Pool”

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Here’s what testers thought of this workout. You can try out the first six workouts of the Swim Speed Workouts program for yourself! (See below)

Swim Speed Workouts Test Team logoTEST TEAM SUMMARY OF WORKOUT 4-1:

Rebecca B. (The Open-Water Swimmer): My cousin has been swimming with me for the past week. She is convinced that just a week of “the cards” has re-focused her swimming  and is planning on purchasing her own set.  Anyhow, 4-1 had its challenges for sure: Those 150s really piled up. Losing one or two strokes sounds easy until put into practice. Our times went out the window as the longer stroke count made them much slower.  Our bodies were tired after doing 4 hard workouts this week.  I’m still having some calf cramps at the end of the kick set, but I think the supplements are helping and I know that I need to stretch more.

Greg S. (The 10x Ironman): Reducing stroke count for strength was difficult for me to feel at first. Eventually, I think that I do understand that feeling and I seemed to be working the right muscles for the longer pull. The added finish drill was a good addition and helped me focus on something that I often don’t think about. My endurance keeps improving and I’m able to do the kick sets with a board much better.

Craig P. (The Olympic Speed Racer): I thought that this workout was especially helpful for lowering stroke counts. I thought that the design of the main set was a new balance between reduce stroke count and swimming fast.

Catherine L. (The Number Cruncher): I was not on my game today. I wasn’t feeling warmed up and the drill set didn’t get my feel for the water charged up today. The finish drill was a challenge: I kept floating to the top instead of staying under the surface. It took me quite a while to do one length. The 8 x 150s I had to swim at 70-75% effort instead of swimming the evens reps fast. All in all, it seemed like a great working. Perhaps just not my day. My streamline is now carrying me past the flags; I used to come up before the flags.

Jennifer M. (The Coach): Another great week of swimming. I am really starting to get the feel of the water.  I thought I did before, but then I REALLY learned how to scull and that made a world of difference. The drill specific workouts are finally getting easier since I am getting a bit more proficient at the drills. My “easy” swim sets are actually getting faster.  I am creating some muscle memory with all of the drilling, which was my goal. Loving the continued progression!

Jen D. (The Ocean Ultra Swimmer): I should have taken a day off after the She-Ra . Ouch, the 2700 was tough today. I like how the workouts have options to do less (skipping the bonus set), but I still did the whole workout today.

Rich R. (“PR”): Today was really hard for me. I felt like I was fighting the water the entire time. I was tired in all the right spots. The tubing felt good. But it was just one of those days where it felt like me against the pool.  I really like the finish exercise as it shows me clearly how weak my finish is. I guess there are days when it was going to be a struggle, but today it was tough.

Rhoden G. (The Soldier): I had a lot of fun with this workout. I really had to reach and focus on the scapula engagement with a good, full followthrough. I liked the variety. In the main set, I really had to stretch to get everything I could out of each stroke.

Chad L. (The Sprint Speed Racer): These were some of the best horizontal scull drills I’ve done yet but I feel I tend to rush them. The catch-up is an old favorite but that finish drill – let’s just say the life guard seemed to be watching me even more closely when I was doing those! I did not feel comfortable with them at all. Loved the work for the Main Set and I felt more of a “glide” than ever. I know glide is not the correct terminology in the Swim Speed Workouts world but it was kind of how it felt. Speed was also real good. Then the kick set – legs felt tight during the 100 and on the first 3×50 – severe cramp in my hamstring, inner thigh and part of my calf. Had to call it a day. I looked over to the clock on a few of the 150s and times were averaging out better than ever.

TRY THE FIRST TWO WEEKS OF SWIM SPEED WORKOUTS YOURSELF! Based on our Test Team feedback, you will be swimming noticeably faster after two weeks on the Swim Speed program. You’ll have developed a high-elbow catch and a better feel for the water. You’ll have begun to strengthen your core and your swimming fitness will be rising rapidly. Click here to learn how to try Swim Speed Workouts.


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