I was just left the nicest comment regarding a workout I wrote awhile ago for Trevor at 5 am fitness. He asked that I share a workout I wrote for him again because it has helped him so much. His comment literally has made my day and I’m hoping that this practice can help someone else as much as it has helped him!

Hi, I wanted to nominate yourselves for one of the workouts that you created for me a while back. The practice has proven invaluable and has built real long term good technique. I recently took a month off from swimming, but thanks to your practice, when I got back in the pool it was like I never took a break. The practice has helped me elongate my stroke, build confidence, learn to be more buoyant, and generally relax while swimming. I’ve been able to more than double my mileage since using this practice. It’s been great for me and I think you should share it with everyone again.


Thanks for the great help!

The WaterBlogged Triathlete

I have written this workout for a fellow blogger who is developing his swimming skills. He is currently working on lengthening his stroke and side breathing. I thought I’d give him something more tailored to his individual training needs as an alternative to a set of 10 x 50s free he found in a book. The only caveat is that he can only swim for a half hour at a time. Eventually he’ll be competing in Olympic Distance and Half Ironman Triathlons but for now we’re going to focus on some basics in the pool that will help him with his specific goals:

Warm Up:

4 x 25s Zipper Drill*

Main Set:

With Fins: 1 x 100 Flutter Kick on Side, alternating Right/ Left by 25.

When you breathe, focus on just lifting your head enough to get air and try to keep your ear glued to your shoulder.

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