Ben Popham's Power Workout

17 March 2020
Ben Popham sucks in the big ones during the Men's 400m Freestyle S8.

Check out our latest iSwim set conducted by Western Australia's very own Dolphin, Ben Popham! 


Filmed at the iconic Scarborough beach pool in Perth, 'Ben’s Power Workout' is an

excellent set that gives you a great express workout.


Popham made his Dolphin debut in 2018 when he represented Australia at the 2018 Pan Pacific Para Swimming Championships in Cairns. Stunning in his first outing, the young gun claimed two gold medals – in the Men’s 100m Freestyle (S8) and as part of the Men’s 4x100m Freestyle Relay (34 points) team.


Training under Simon Redmond at arena Swim Club, Popham’s stellar year saw him secure the ‘AIS Discovery of the Year’ accolade at Swimming Australia’s awards night in October 2019.


Most recently, he returned from the World Para Swimming Championships in London with a silver medal in the Men's 100m Freestyle (S8) and two bronze medals - one in the Men's 50m Freestyle (S8) and one in the Men’s 4x100m Freestyle (34 points).


The warm-up:

Warm up with 200m - 50 free, 50 back, 50m free, 50m back


3 x 100m descending with 30-40 seconds between each 100m

  • First 100m at 70 percent
  • Second 100m at 80 percent
  • Third 100m at 90 percent

Making sure you reduce your time of each 100m freestyle from the first 100 metre, to the final 100 metres.


Ben Popham - iSwim


Main Set

12 x 50m freestyle broken down into three sets of 4x50m freestyle

  • First 50m 70 percent effort
  • Second 50m 80 percent effort
  • Third 50m 90 percent effort
  • Fourth 50m at maximum effort
  • 20-30 seconds rest between each 50m and 2-3 minutes rest between sets.

The warm down is a relaxing 300m, alternating 50m freestyle and 50m kick to loosen up.


Ben’s Power Workout - 1.4km cardio speed set, out now on iSwim!



Was this page helpful?yesno

Thanks for your feedback.

Go back to top