Add these speed- and power-builders to your repertoire.
– Swim a series of 25s with a weighted buoy and/or a band around your ankles to build strength.
– Start sets with vertical kicking. Do 6×50 and start with 15 seconds of hard vertical kicking, with hands above the water. “Becoming a better kicker is a byproduct, but it’s more to do with holding your body properly in the water,” Rodrigues says.
– Incorporate all-out 25s all year. Why? “Because we can,” Rodrigues says. “You can’t lay as much load on the bike and run, but you can repeatedly do hard efforts in swimming.”