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Swim Workouts

Post Ride Recovery Session

After a tough ride there’s no better sport for relaxation. With a mix of steady swimming and flotation drills.

Total distance — 800

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Cycling

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Recovery

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30 mins

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Beginner

Print Download

Warm Up

1

Freestyle

1 x 200m

60 seconds rest

Coach Tip

Remember to drink lots of water and stretch before you get in.

2

Freestyle Kick

2 x 50m

30 seconds rest, use a kickboard

Main Set

3

Drill

3 x 50m

As 25m skull/25 kick hands by side on your back, 30 seconds rest between each 50m.

4

Freestyle

1 x 75m

As 25 easy, 25 fast, 25 easy

5

Freestyle

1 x 75m

Stretch out strokes

Coach Tip

Extend into a long glide on each stroke

Warm Down

6

Backstroke

2 x 50m

Double arm backstroke drill with breasktroke legs

7

Breaststroke

1 x 100m

Total distance 800

Speedo’s expert coaching network

Speedo’s team comprises nine expert swimming coaches with years of experience coaching top athletes to success, including Olympians and world record holders.

 

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