Workouts

Fifty different warm up sets that can be mixed and matched to whatever distance you choose. Some explanations: Moving buoy starts between the thighs, moves to the knees then ankles. Weightless hands – one hand is resting atop a buoy at the end of an extended arm while the other strokes. Try not to press the buoy down when you breathe. Tighten up – 25 swim with tight abs + 25 swim with retracted shoulders + 25 swim with tight gluts + 25 loosey goosey + 50 everything tight

The stroke drills presented in this clinic were originally demonstrated at the 2022 USMS National Convention attended by Molly Hoover and Camille Tan. They presented and explained these drills in a classroom then pool setting.

Want to have fun your first day back to practice? Don’t look at the clock. Rest as long as you want. This is your reward for waking up early and coming to practice.

The title is Long and Aerobic, but that doesn’t mean the repeat distances are long, just the entire workout. It is a total of 4100 yds and can be completed in 97 minutes. Watch out for the sprint set at the very end!