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Olympic swimmer Bobby Finke is renowned for his exceptional endurance and speed in the water. His training routine includes a variety of swimming drills designed to enhance stamina, technique, and overall performance. In this article, we explore some of Finke’s favorite drills that aspiring swimmers can incorporate into their training.
Key Swimming Drills for Endurance and Speed
Finke emphasizes the importance of consistent, targeted drills to build both endurance and speed. These drills focus on maintaining proper technique while increasing workout intensity and volume. Here are some of his top choices:
1. Long Steady Swims
This drill involves swimming continuous laps at a steady, moderate pace for extended periods. It helps improve aerobic capacity and teaches swimmers to maintain a consistent pace over long distances. Finke recommends sessions of 1,000 to 2,000 meters, focusing on technique and breathing.
2. Interval Training
Interval training involves alternating high-intensity efforts with rest or low-intensity swimming. For example, swimming 50 meters at maximum effort, then resting for 15 seconds, and repeating multiple times. This method boosts speed and anaerobic capacity, crucial for competitive swimming.
3. Kickboard Drills
Using a kickboard, swimmers focus solely on their kick technique. Finke incorporates this drill to strengthen leg muscles and improve propulsion. Performing sets of 25 to 100 meters at a high tempo helps develop explosive power and endurance in the legs.
4. Pacing Sets
Pacing sets involve swimming at a specific target time or pace to simulate race conditions. Finke suggests doing 200 to 400-meter repeats at race pace, with rest intervals. This helps swimmers learn to control their speed and build confidence for competition.
Conclusion
By incorporating these drills into their training, swimmers can develop the endurance and speed necessary for competitive success. Bobby Finke’s focus on consistency, technique, and targeted workouts serves as an excellent model for aspiring athletes aiming to reach the next level in swimming.