Swim Session –  Strength Swim Set

This session is focused on strong powerful strokes and kicks utilising paddles, poolbuoy, kickboard and fins. Great full body swim set to develop your strength in the water.

Warm Up

200 easy free


10 x 50 free kick on 1min 15sec

2 x 50m free sprint with 10sec rest

10 x 50 free kick with fins on 1min

2 x 50m free sprint with fins 10sec rest

Main Set*  (the faster you go, the more rest you get)

4x 100m free with paddles + poolbuoy on 2min

4x 100m free on 2min

400m free with fins, strong and fast.

Cool Down

200m easy choice

Total: 2.8km

* Adjust times according to you ability

For a longer set repeat Main Set.