Drill, Then Swim

Repeating 50s of one length drill, one length swim — lock the feel into your stroke.

Drill, Then Swim — Lock In the Feel. Repeating 50s of one length drill, one length swim — lock the feel into your stroke. Focus: technique. Pool: 25 m. Total: 900 m. About 22 minutes. Blocks: 200m Easy Swim 200 m zone: GA1. 100m Kick 100 m zone: GA1. Rest 25 s. 1 rounds of: 50m Catch-Up / Swim 50 m zone: TU. Rest 20 s. 50m Fingertip Drag / Swim 50 m zone: TU.

Rest 20 s. 50m Zipper / Swim 50 m zone: TU. Rest 20 s. 50m 6-Kick Switch / Swim 50 m zone: TU. Rest 20 s. 50m Single-Arm / Swim 50 m zone: TU. Rest 20 s. 50m Catch-Up / Swim 50 m zone: TU. Rest 25 s. 200m Easy Swim 200 m zone: GA1. Rest 25 s. 100m Easy Cooldown 100 m zone: ReKom. Open this workout in the free builder to customize reps, rest, zones, and export to PDF or Garmin.

See every zone with the Swim Interval Calculator. Check pace and splits with the Swim Pace Calculator.