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 2nd 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!
Watch: The 2nd KiSS video workout here.
**Copy & paste and print the workout to bring to the pool**
Keep It Simple & Swim
SweetWater Swim Studio
2nd KISS Focus: Core Stability
Tools: Snorkel & Nose Clip / Pull Buoy or FINIS Axis Buoy / Pace Clock
Total: 1900yd (easily adjust yardage by + / - the # of 50s / 75s / 100s)
Start w/ Snorkel
6 x 50 1st KISS Drill Review
1-3 Drill 25 / Swim 25 on EZ Interval
Tag style catch up in power Y start / end position
Focus on head stability, lead arm extension and stability
4-6 Drill 25 / Swim 25 on EZ Interval
3 / 2 / 1 Right Pulls into 3 / 2 / 1 Left Pulls start / end in PowerY position
Focus lead arm stability and single sided rotation, take hips with you
4 x 50 Descend 50 times on EZ Interval
1) Easy 2) Build 3) Build More 4 ) Strong
~~~~~ MAIN SET ~~~~~
2 x Thru
Round #1 with Snorkel and Buoy
Round #2 Buoy only
2 x 75s Change buoy placement each 25 High / Medium / Low :15 rest between 75s
Engage Core and “Take Hips With You” Keep legs engaged with soft knees & long ankles, pigeon toe feet
4 x 100s as 50 Swim w/ Buoy / 50 Swim on Standard Interval
Change buoy placement each first 50
#1 100 as 50 Buoy High / 50 Swim
#2 100 as 50 Buoy Medium / 50 Swim
#3 100 as 50 Buoy Low / 50 Swim #4 100 as 100
Swim Strong and Connected w/ core and lead arm drive
~~~~~~~~~~~~~~~~~~~~~
2 x 75 Descend each 75, :20 rest between 75s
1st 25 is easy, 2nd 25 is build, 3rd 25 is STRONG
Use the speed work to feel tautness in quick core connection/rotation
50 FOR TIME *turnover * quick rotation * core connection * lead arm extension * kick *
2 x 50 Cool Down as 25 Choice Drill / 25 Swim
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 2nd 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!
Watch: The 2nd KiSS video workout here.
**Copy & paste and print the workout to bring to the pool**
Keep It Simple & Swim
SweetWater Swim Studio
2nd KISS Focus: Core Stability
Tools: Snorkel & Nose Clip / Pull Buoy or FINIS Axis Buoy / Pace Clock
Total: 1900yd (easily adjust yardage by + / - the # of 50s / 75s / 100s)
Start w/ Snorkel
6 x 50 1st KISS Drill Review
1-3 Drill 25 / Swim 25 on EZ Interval
Tag style catch up in power Y start / end position
Focus on head stability, lead arm extension and stability
4-6 Drill 25 / Swim 25 on EZ Interval
3 / 2 / 1 Right Pulls into 3 / 2 / 1 Left Pulls start / end in PowerY position
Focus lead arm stability and single sided rotation, take hips with you
4 x 50 Descend 50 times on EZ Interval
1) Easy 2) Build 3) Build More 4 ) Strong
~~~~~ MAIN SET ~~~~~
2 x Thru
Round #1 with Snorkel and Buoy
Round #2 Buoy only
2 x 75s Change buoy placement each 25 High / Medium / Low :15 rest between 75s
Engage Core and “Take Hips With You” Keep legs engaged with soft knees & long ankles, pigeon toe feet
4 x 100s as 50 Swim w/ Buoy / 50 Swim on Standard Interval
Change buoy placement each first 50
#1 100 as 50 Buoy High / 50 Swim
#2 100 as 50 Buoy Medium / 50 Swim
#3 100 as 50 Buoy Low / 50 Swim #4 100 as 100
Swim Strong and Connected w/ core and lead arm drive
~~~~~~~~~~~~~~~~~~~~~
2 x 75 Descend each 75, :20 rest between 75s
1st 25 is easy, 2nd 25 is build, 3rd 25 is STRONG
Use the speed work to feel tautness in quick core connection/rotation
50 FOR TIME *turnover * quick rotation * core connection * lead arm extension * kick *
2 x 50 Cool Down as 25 Choice Drill / 25 Swim
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