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Simply Faster! 

Welcome to my blog, Simply Faster, attempting to simplify the art of swimming faster!

There are dozens of ways to improve your swim. Unfortunately focusing on dozens of skills at once will likely leave you confused, frustrated and potentially not any faster.

Through this blog, I hope to share proven ways to become faster in the water, one concept at a time.


Above all else mentioned here, if you truly want to improve, it is critical to make time for the pool.  Show up, prepare and plan your pool time.  Nobody gets faster by skipping swims or jumping in without a method to the madness.

About the Author

Begin Again: Week Five

3/22/2021

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Begin Again
Week Five:  Front Quadrant Drills & Speed Play

Welcome back of the Begin Again series of swim videos. Think of this as a swim curriculum you can follow and/or thread into your current swim training. I am creating this series after a break from the water, building and strengthening foundational skills right along with you!

This series will review foundational drills, skills and workouts that can be individually scaled for time and intensity.
​
Whether you are returning to the water after a break or wanting to maintain solid foundational skills, this series is for you!

Videos for this series will be posted on the The SweetWater Swim Studio Vimeo page in the Begin Again Showcase and video links provided here on this blog. The workout is written below. Feel free to copy/paste onto a paper you can print and keep at the end of your lane. 

I hope you find this video series to be a guiding resource for stroke mechanic, drill and workout ideas. 
​
Watch: Begin Again: Week Five "Front Quadrant Drills & Speed Play" 
Picture
SweetWater Swim Studio
Begin Again
Week Five: Front Quadrant Drills & Speed Play

2000yd / est. 40min session based on a 1:30/100yd swimming pace 

Scale the workout based on time (+/- repetitions) and intensity (+/- pace & +/- recovery)

Gear: Swimmer’s Snorkel / Fins if desired

Focus:  Core Connection, Early Vertical Forearm, Pace Changes
(Push offs, Exhale, Taut Bodyline, Early Vertical Forearm, Bilateral Breathing, Pace Changes)

~ 200yd Balanced EZ Freestyle w/ :20 rest
Focus: Quality walls, taut bodyline, bilateral breathing 

~ 2 x 100yd Choice Drill from weeks 1 – 4 w/ Swimmer’s Snorkel (& Fins if desired)
Ex. High Elbow Scull, Right Arm Lead, Left Arm Lead, Catch Up

~ 200yd alt. 25yd EZ / 25yd Moderate Pace w/ :20 rest 
Focus: Maintain quality form, slight difference between EZ and Moderate  

~ 2 x 100yd Body Drill w/ Swimmer’s Snorkel (& Fins if desired)
Focus: 3 Strokes, 3 Counts Kick w/ Arm Lead, Repeat Continuously

~ 200yd alt. 25yd EZ / 25yd Strong Pace w/ :20 rest 
Focus: Noticeable difference in pacing btwn EZ and Strong 

~ 2 x 100yd Fist Drill w/ Tag Style Catch Up w/ Swimmer’s Snorkel (& Fins if desired)
50yd Fist Drill both hands
25yd First Drill Right Pull & Open Hand Left Pull      
25yd Fist Drill Left Pull & Open Hand Right Pull 

~ 200yd alt. 50yd EZ / 50yd Strong Pace w/ :20 rest 
Focus: Noticeable difference in pacing btwn EZ and Strong 

~ 2 x 100yd Pyramid Isolation Fist Drill w/ Swimmer’s Snorkel (& Fins if desired)

4 / 3 / 2 / 1 Right & Left Pulls in Power Y Position w/ alt. Fist Drill 

~ 200yd STEADY EVEN PACING STRONG SWIM 
Focus: Quality walls, breathing pattern, taut bodyline, EVF

~ 200yd alt. 25yd Choice Drills / 25yd EZ Swim w/ Bilateral Breathing
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Begin Again: Week Four

3/14/2021

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Begin Again
Week Four:  Pace Awareness & Various Catch Up Drills

Welcome back of the Begin Again series of swim videos. Think of this as a swim curriculum you can follow and/or thread into your current swim training. I am creating this series after a break from the water, building and strengthening foundational skills right along with you!

This series will review foundational drills, skills and workouts that can be individually scaled for time and intensity.
​
Whether you are returning to the water after a break or wanting to maintain solid foundational skills, this series is for you!

Videos for this series will be posted on the The SweetWater Swim Studio Vimeo page in the Begin Again Showcase and video links provided here on this blog. The workout is written below. Feel free to copy/paste onto a paper you can print and keep at the end of your lane. 

I hope you find this video series to be a guiding resource for stroke mechanic, drill and workout ideas. 
​
Watch 
Week Four:  Pace Awareness & Various Catch Up Drills
Picture
​SweetWater Swim Studio
Begin Again
Week Four: Various Catch Up Drills & Pace Awareness with Descending 100s
 
2000yd / estimated 40min session based on a 1:30/100yd swimming pace
Scale the workout based on time (+/- repetitions) and intensity (+/- pace & +/- recovery)
 
Gear: Swimmer’s Snorkel / Fins if desired
 
Focus: Catch Up Drill with EVF, Vary the Timing of Catch Up, Pace awareness: Descend 100s)
(Push offs, Exhale, Taut Bodyline, Early Vertical Forearm, Bilateral Breathing, Pacing)
 
~ 5 x 100yd Balanced EZ Freestyle w/ :20 rest
Focus: Quality walls, varying breathing patterns, taut bodyline, EVF
 
~ 100yd Catch Up Drill w/ Swimmer’s Snorkel (& Fins if desired)
           
~ 4 x 100yd Balanced EZ - Moderate Freestyle pace w/ :20 rest
Focus: Quality walls, breathing pattern, taut bodyline, EVF
            Notice your time for each 100yd, maintain < :05 difference in pacing
 
~ 100yd Isolated Catch Up Drill w/ Swimmer’s Snorkel (& Fins if desired)
            Alt. 25yd Right Arm Only Pulling / 25yd Left Arm Only Pulling
 
~ 3 x 100yd Descend by 100s #1 EZ #2 Moderate #3 Strong w/ :20 rest
Focus: Quality walls, breathing pattern, taut bodyline, EVF
            Notice your time for each 100yd
 
~ 100yd Isolated Pull Pyramid in Catch Up Drill w/ Swimmer’s Snorkel (& Fins if desired)
            4 Right Pulls / 4 Left Pulls into 3 Right Pulls / 3 Left Pulls
2 Right Pulls / 2 Left Pulls into 1 Right Pull / 1 Left Pull
Repeat throughout 100yd in Power Y Position
 
~ 2 x 100yd Descend by 100s as #1 Moderate #2 Strong w/ :20 rest
Focus: Quality walls, breathing pattern, taut bodyline, EVF
            Notice your time for each 100yd
 
~ 100yd Varied Catch Up Drill Timing w/ Swimmer’s Snorkel (& Fins if desired)
            Alternate 25yd Heavy Catch Up / 25yd Tag Style Catch Up
 
~ 100yd Freestyle for time STRONG SWIM
Focus: Quality walls, breathing pattern, taut bodyline, EVF
 
~ 100yd EZ Choice Drills 
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Begin Again: Week Three

3/7/2021

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Begin Again
Week Three:  Pyramid Yardage Build w/ Varying Breathing Patterns & Drill Review

Welcome back of the Begin Again series of swim videos. Think of this as a swim curriculum you can follow and/or thread into your current swim training. I am creating this series after a break from the water, building and strengthening foundational skills right along with you!

This series will review foundational drills, skills and workouts that can be individually scaled for time and intensity.
​
Whether you are returning to the water after a break or wanting to maintain solid foundational skills, this series is for you!

Videos for this series will be posted on the The SweetWater Swim Studio Vimeo page in the Begin Again Showcase and video links provided here on this blog. The workout is written below. Feel free to copy/paste onto a paper you can print and keep at the end of your lane. 

I hope you find this video series to be a guiding resource for stroke mechanic, drill and workout ideas. 
​
Watch: Begin Again: Week Three "Breathing Patterns, Build Yardage, Drill Review"
Picture
SweetWater Swim Studio
Begin Again
Week Three: Pyramid Yardage Build w/ Breathing Patterns & Drill Review

1800yd / estimated 35min session based on a 1:30/100yd swimming pace 
Scale the workout based on time (+/- repetitions) and intensity (+/- pace & +/- recovery)

Gear: Swimmer’s Snorkel / Pull Buoy (if desired) / Fins (if desired)

Focus: Building Yardage and Drill Review from Weeks One & Two
(Push offs, Exhale, Taut Body Line, Early Vertical Forearm)

~200yd Swim FOCUS: Push Off and Exhale Focus
Breathing Pattern: Every 3rd Stroke, Bilateral Breathing 

~100yd Continuous Drill w/ Swimmer’s Snorkel & Fins if desired
25yd Head Lead Kick on Belly / 25yd Head Lead Kick on Belly w/ Rotation
25yd Right Arm Load on Rotational Axis / 25yd Left Arm Lead on Rotational Axis

~300yd Swim FOCUS: Push Off and Exhale Focus
Breathing Pattern: 2 Right Breaths, 3 Strokes, 2 Left Breaths, Bilateral Breathing

~100yd Continuous Drill w/ Swimmer’s Snorkel & Pull Buoy (if desired)
25yd Overhead Scull / 25yd High Elbow Scull / 25yd Snap Scull / 25yd High Wide Elbow Scull 
(No Snorkel = Forward Breath, No Buoy = Light kicking heels at surface)

~400yd Swim FOCUS: Push Off and Exhale Focus, Fins if desired
Breathing Pattern: Right Breath / Left Breath Alternate Lengths, Bilateral Breathing 

~100yd Continuous Drill w/ Swimmer’s Snorkel & Fins if desired 
25yd 6 Kick Switch / 25yd 4 Kick Switch / 25yd 2 Kick Switch / 25yd 2 Kick Switch 
(No Snorkel = Side breath toward trailing arm)

~300yd Swim FOCUS: Push Off and Exhale Focus
Breathing Pattern: 2 Right Breaths, 3 Strokes, 2 Left Breaths, Bilateral Breathing

~100yd Continuous Drill w/ Swimmer’s Snorkel & Fins if desired 
Early Vertical Forearm Hesitation into Power Y position before next pull
(No Snorkel = Side breath toward pulling arm after EVF hesitation)

~200yd Swim FOCUS: Push Off and Exhale Focus
Breathing Pattern: Every 3rd Stroke, Bilateral Breathing
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Begin Again: Week Two

3/1/2021

0 Comments

 

Begin Again
Week Two: Stability of body and Early Vertical Forearm, drills with and without Swimmer's Snorkel

Welcome back of the Begin Again series of swim videos. Think of this as a swim curriculum you can follow and/or thread into your current swim training. I am creating this series after a break from the water, building and strengthening foundational skills right along with you!
​
This series will review foundational drills, skills and workouts that can be individually scaled for time and intensity.
​
Whether you are returning to the water after a break or wanting to maintain solid foundational skills, this series is for you!

Videos for this series will be posted on the The SweetWater Swim Studio Vimeo page in the Begin Again Showcase, FB page and updates and video links provided here on this blog. The workout is written below. Feel free to copy/paste onto a paper you can print and keep at the end of your lane. 

I hope you find this video series to be a guiding resource for stroke mechanic, drill and workout ideas. 
​
Watch: Begin Again: Week Two Stability & Early Vertical Forearm

Picture
Week Two: “Stability & Early Vertical Forearm”
 
1300yd / estimated 35min session based on a 1:30/100yd swimming pace
Scale the workout based on time (+/- repetitions) and intensity (+/- pace & +/- recovery)
 
Gear: Swimmer’s Snorkel / Pull Buoy / Fins (if desired)
 
Focus: Push Offs, Stability, Early Vertical Forearm
 
~200yd Set Up for Success: Streamline / Exhale (with or without snorkel)
Streamline / Dolphin to Flutter / Exhale / Breakout / Breathe 2nd stroke
Focus every push off, exhale underwater with neutral head position
 
~4 x 50yd w/ :15 rest (Snorkel)
Alternate by 25yd Drill / Swim
(Drill ex. Head Lead Kick / Right Arm Lead / Left Arm Lead / High Elbow Scull)
 
~100yd Scull Drills:  Snorkel, Buoy (or light kicking)
Alternate 25yd High Elbow Scull & Power Y Position Snap Scull
 
~200yd Set Up for Success: Streamline / Exhale (with or without snorkel)
 
~100yd EVF & Lead Arm Kicking HESITATION Drills:  Snorkel, Fins if desired
Power Y / EVF Hesitation / Lead Arm Kicking on Rotational Axis Hesitation / Power Y
Fins for stability/support in proper body alignment, not speed or power
 
~200yd Set Up for Success: Streamline / Exhale (with or without snorkel)
 
~100yd Lead Arm 6 Kick Switch Drill: Snorkel, Fins if desired
Power Y / EVF Easy Pull / Lead Arm Kick on Rotational Axis for 6 Kicks / Power Y
Alternate pulling arm after Power Y is achieved
Can incorporate 6, 4 & 2 Kick Switch w/ bilateral breathing
Fins for stability/support in proper body alignment, not speed or power
 
~200 Set Up for Success: Streamline / Exhale (with or without snorkel)
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    "Swimming faster by keeping it simple."
    Stacy Sweetser

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