Swim Speed Workouts Week 7-1: “Serape Day”

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 7-1:

Jennifer M. (The Coach): This was one of the “easier” workouts so far (mostly because no tarzan drill)! I enjoyed the core focus and I am finally getting the feel of the serape. I am noticing how important it is to do the band sets after the swim workouts for extra strengthening and it helps me visualize my stroke while I am swimming.

Jenn D. (The Ocean Ultra Swimmer): This workout had a lot of drills, and I was happy to have the drill videos to reference. I definitely have a better understanding of the serape drills… Another great workout in the bag!

Rich R. (“PR”): I really liked the over-extension swimming to engage the serape motion and the back.  The one-arm drill at the end of the workout was something else.  I felt like my arm was no longer part of my body. But when I swam again, my stroke felt amazingly strong. The isolation of the drill really helps me to come to a good balance point once I start swimming again. I’d name this workout “Balance and Core” because without balance, none of the drills work well. It feels like I am a flopping all over the place when I am not engaged with my core. I’ve noticed that my two triggers for faster, more balanced swimming are the serape motion with my hips not rolling too much, and a lower position of my hands in the water as I establish the catch. Progress? Oh yeah!!! It is amazing. The guy in the lane next to me asked how old I was, because he was concerned I was in his age group. Ha, I am 10 years older than him!

Catherine L. (The Number Cruncher): 7-1 was a great workout with drills, and I love these drill sets. They are really helpful at putting the stroke together. By the middle of the workout, I noticed a huge difference with my feel for the water. It was great to work on feel for the pull segment and also notice speed changes within the set. Progress? I feel a huge difference when I’m employing the serape pull. Before this program, I tended to over-rotate from side to side and the drills today helped me feel the loss momentum when I over-rotate instead of pulling with the serape core motion.

Rhoden G. (The Soldier): I liked getting back to the serape. I am really feeling it, preloading the rhomboids and feeling the pull all the way across the back and long through the lats. It is feeling more natural now.

Chad L. (The Sprint Speed Racer): I loved this workout and was very thankful I didn’t do any core strength work before hitting the pool. All that serape-ing certainly makes you feel those muscles. I thought the kick/drill set was a great combo. In the main set the buoy work was challenging but very doable. I did find I would start those 300s overextending and need about 25 to 50 yards to get back to normal. I’m getting better (or maybe “more comfortable” is more accurate) with the drills. I noticed it most on the serape kicking.

Rebecca B. (The Open-Water Swimmer): We need a serape lesson here.  It appears from the video and the cards that if we concentrate on lifting one shoulder out of the water and pressing toward the spine, there should be sensation across the rhomboids, right?  Even after all those drills, losing a couple of strokes was not easy. My swim group reported the same thing. For us, it was harder than it seemed it should be. This set was harder than it looked.

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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