Tuesday October 31, 2013
Short Course Meters
Practice Focus: Resistance Training
Warm up: 400 Free {50R 50L breathing} + 300 Kick-Drill x50 + 200 Pull (breathe 5th) + 100 Back-Breast x50}
Vertical Kick: 8x {10 on 20 off}
*for the set of 10 seconds, kick dolphin kick, shoot for 25 kicks in 10 seconds
12x25 (40) -- Kick, Drill, Swim Stroke {1 round of each: Fly, Back, Breast....or mix it up}
Resistance:
pick your resistance tool (T-shirt, Stretch Cord, Parachute, Power Tower)
Repeat the following 8 times:
1x: {1x25 Fast against resistance + 1x25 easy}
1x: {1x50 easy}...rest about 60 seconds, and repeat!
Assistance FINS
8x75 (140) -- 25 Stroke Drill + 25 Stroke Swim Fast* + 25 Free {breathe every 5th}
drill and swim should be the same stroke, or one should compliment the other (as in 25 Dolphin Pull + 25 Fly Swim).
Swim Down:
5x100 'Free IM '(145) -- strong kick-outs and double pullouts on breaststroke
free, back, breast, free
odds can be pull (breathe 5th) if you'd prefer
Optional Bonus work:
work 9 turns from the middle
3 -- Free (work on lowering your vision. look at the bottom of the pool's "T" -- not the center.)
3 -- Mixed
3 -- Stroke
*Tip: when performing an open turn, be sure to use the correct order of operations: "Touch, Turn, Breathe" -- not "Touch, Breathe, Turn". Placing the hand in at the back shoulder forces the athlete into his/her side, creating a amooth/fast drop-down & streamline.
Short Course Meters
Practice Focus: Resistance Training
Warm up: 400 Free {50R 50L breathing} + 300 Kick-Drill x50 + 200 Pull (breathe 5th) + 100 Back-Breast x50}
Vertical Kick: 8x {10 on 20 off}
*for the set of 10 seconds, kick dolphin kick, shoot for 25 kicks in 10 seconds
12x25 (40) -- Kick, Drill, Swim Stroke {1 round of each: Fly, Back, Breast....or mix it up}
Resistance:
pick your resistance tool (T-shirt, Stretch Cord, Parachute, Power Tower)
Repeat the following 8 times:
1x: {1x25 Fast against resistance + 1x25 easy}
1x: {1x50 easy}...rest about 60 seconds, and repeat!
Assistance FINS
8x75 (140) -- 25 Stroke Drill + 25 Stroke Swim Fast* + 25 Free {breathe every 5th}
drill and swim should be the same stroke, or one should compliment the other (as in 25 Dolphin Pull + 25 Fly Swim).
Swim Down:
5x100 'Free IM '(145) -- strong kick-outs and double pullouts on breaststroke
free, back, breast, free
odds can be pull (breathe 5th) if you'd prefer
Optional Bonus work:
work 9 turns from the middle
3 -- Free (work on lowering your vision. look at the bottom of the pool's "T" -- not the center.)
3 -- Mixed
3 -- Stroke
*Tip: when performing an open turn, be sure to use the correct order of operations: "Touch, Turn, Breathe" -- not "Touch, Breathe, Turn". Placing the hand in at the back shoulder forces the athlete into his/her side, creating a amooth/fast drop-down & streamline.
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