Welcome to the KISS series!
KISS stands for Keep It Simple & Swim
Each workout will have just a few intentional drills to focus on technique and a main set that is easily adjustable for yardage or intensity. I hope you enjoy this session, the 1st KISS, video footage from our amazing Elite Endless Pool!
Each workout in the series, can be found on the SweetWater KISS Series Showcase on Vimeo, click here!
**Copy & paste and print the workout to bring to the pool**
Watch: The 1st Kiss (link to video workout here)
1st KISS Focus: Stability & Pace Changes
Head Position / Lead Arm Extension / Rotation
Tools: Snorkel & Nose Clip / Fins if desired / Pace Clock
Total: 1500yd (easily adjust yardage by + / - the # of 50s / 100s)
Start w/ Snorkel and fins if desired
2 x 50 Mindful Swimming as Drill 25 / Swim 25 on EZ Interval
Drill: Tag style catch up in power Y start / end position.
Focus on head stability, lead arm extension and stability through balanced rotation.
4 x 100 Descend by 100s on Standard Interval
Focus: Maintain head stability and lead arm extension through balanced rotation.
Each 100 is roughly :03-:05 faster than previous.
1st 100 is very very easy!
2 x 50 as Drill 25 / Swim 25 on EZ Interval, power Y start & end position
Drill: 3 / 2 / 1 Right Pulls, focus on left lead arm extension stability and right side rotation into 3 / 2 / 1 Left Pulls, focus on right lead arm extension stability with left side rotation.
3 x 100 Descend by 100s on Standard Interval
Focus: Maintain head stability and lead arm extension through balanced rotation.
Each 100 is roughly :05 faster than previous. Start easy and add more ‘umph’ for #2 and #3 without sacrificing head stability, extension & rotation.
No Snorkel / No Fins
2 x 50 Mindful Swimming as Drill 25 / Swim 25 on EZ Interval
Drill: Tag style catch up in power Y start / end position.
Focus on head stability, including side breath, lead arm extension and stability through balanced rotation.
2 x 100 Descend by 100s on Standard Interval
Focus: Maintain head stability through the side breath and back to neutral. Work lead arm extension through balanced rotation. Each 100 is roughly :05 - :10 faster than the previous. Solid effort on # 1 Stronger on #2
2 x 50 as Drill 25 / Swim 25 on EZ Interval / Power Y start & end position
Drill: 3 / 2 / 1 Right Pulls, focus on left lead arm extension stability and right side rotation into 3 / 2 / 1 Left Pulls, focus on right lead arm extension stability with left side rotation.
1 x 100 For Time! Put all the pieces together and see how fast you can swim a 100 at the end of this set! Focus head stability, lead arm extension and quick rotation. Fast walls, tight streamlines.
2 x 50 as Drill 25 / Swim 25, cool down with proper form. Mindful swimming.
KISS stands for Keep It Simple & Swim
Each workout will have just a few intentional drills to focus on technique and a main set that is easily adjustable for yardage or intensity. I hope you enjoy this session, the 1st KISS, video footage from our amazing Elite Endless Pool!
Each workout in the series, can be found on the SweetWater KISS Series Showcase on Vimeo, click here!
**Copy & paste and print the workout to bring to the pool**
Watch: The 1st Kiss (link to video workout here)
1st KISS Focus: Stability & Pace Changes
Head Position / Lead Arm Extension / Rotation
Tools: Snorkel & Nose Clip / Fins if desired / Pace Clock
Total: 1500yd (easily adjust yardage by + / - the # of 50s / 100s)
Start w/ Snorkel and fins if desired
2 x 50 Mindful Swimming as Drill 25 / Swim 25 on EZ Interval
Drill: Tag style catch up in power Y start / end position.
Focus on head stability, lead arm extension and stability through balanced rotation.
4 x 100 Descend by 100s on Standard Interval
Focus: Maintain head stability and lead arm extension through balanced rotation.
Each 100 is roughly :03-:05 faster than previous.
1st 100 is very very easy!
2 x 50 as Drill 25 / Swim 25 on EZ Interval, power Y start & end position
Drill: 3 / 2 / 1 Right Pulls, focus on left lead arm extension stability and right side rotation into 3 / 2 / 1 Left Pulls, focus on right lead arm extension stability with left side rotation.
3 x 100 Descend by 100s on Standard Interval
Focus: Maintain head stability and lead arm extension through balanced rotation.
Each 100 is roughly :05 faster than previous. Start easy and add more ‘umph’ for #2 and #3 without sacrificing head stability, extension & rotation.
No Snorkel / No Fins
2 x 50 Mindful Swimming as Drill 25 / Swim 25 on EZ Interval
Drill: Tag style catch up in power Y start / end position.
Focus on head stability, including side breath, lead arm extension and stability through balanced rotation.
2 x 100 Descend by 100s on Standard Interval
Focus: Maintain head stability through the side breath and back to neutral. Work lead arm extension through balanced rotation. Each 100 is roughly :05 - :10 faster than the previous. Solid effort on # 1 Stronger on #2
2 x 50 as Drill 25 / Swim 25 on EZ Interval / Power Y start & end position
Drill: 3 / 2 / 1 Right Pulls, focus on left lead arm extension stability and right side rotation into 3 / 2 / 1 Left Pulls, focus on right lead arm extension stability with left side rotation.
1 x 100 For Time! Put all the pieces together and see how fast you can swim a 100 at the end of this set! Focus head stability, lead arm extension and quick rotation. Fast walls, tight streamlines.
2 x 50 as Drill 25 / Swim 25, cool down with proper form. Mindful swimming.
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