Tarzan Drill and Head Position Set
A 2000 m session that uses head-up Tarzan freestyle to strengthen the upper back and show how the head position controls the hips.
- Duration
- 47 minestimated
- Distance
- 2,000 m
- Effort
- 50
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 400 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upEndurance Freestyle, build each 50 | 50 m | 85-92% CSS pace |
| 3.2 | Rest | 15 s | |
| 8 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Tarzan drill, head up, strong kick | 25 m | 75-88% CSS pace |
| 4.2 | IntervalRecovery Freestyle, head neutral, look down | 25 m | 75-85% CSS pace |
| 4.3 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalEndurance Freestyle, lift the eyes every 6 strokes | 100 m | 85-92% CSS pace |
| 5.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Freestyle, head neutral, relaxed | 100 m | 85-92% CSS pace |
| 6.2 | Rest | 15 s | |
| 7 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
The Tarzan drill is freestyle with the face out of the water and the eyes looking forward. Water polo players swim like this all the time, and for everyone else it is a demanding but useful drill. It builds strength in the neck and upper back, which helps when you lift the head to sight in open water. It also shows very clearly that a high head makes the hips sink, so you need a strong kick to stay level.
Keep the Tarzan lengths short, 25 m at a time, and follow each with a length of normal freestyle where the head goes back to neutral and you look at the pool floor. The contrast is what teaches the head position. Later in the set you lift the eyes briefly every six strokes, then finish with 100s of relaxed swimming with the head down.
Swim 50 m of Tarzan at a time only once 25 m feels controlled.
Tips
- Keep a fast, steady kick during the Tarzan lengths so the legs stay up.
- On the freestyle lengths, let the water line sit at the back of the head.
- For the quick sighting lifts, raise only the eyes above the water, then turn to breathe.
Good forPoolOpen waterStandard-distance triathlon
Season phaseBaseBuild