Monday Swim Workout

Howdy TEAM!!!

Great turnout for the workout this past weekend. So how many of you are a little sore from running on your mid to forefoot? The more you practice that running technique, the stronger your calf muscles will get and the longer you will be able to run with speed and without pain.

If you cannot make tonight's swim workout, here is what we are doing so you can get the workout in on your own. However, I hope to see you tonight because we have some fun planned. The Workout is in 2 parts. The first part will focus on kicking and the second part will focus on stroke work.

PART ONE
1. Do two lengths kicking on your side, with or without the kickboard. Concentrate on having a relaxed but mostly straight leg. Rest as needed. (50)

2. Swim two 50’s of the 10/10 drill with stroke. Rest 15-20 seconds after each. (150)

3. Swim four 50’s of the 10/10 drill with stroke down to one end and swimming back breathing every third stroke. Rest 15-20 seconds between each one. (350)

4. Do two lengths kicking with kickboard or lying on your side. (400)

5. Swim two 50’s freestyle breathing every third stroke, then one 50 of the 10/10 drill with stroke. Rest 15-20 seconds between each 50. REPEAT. (700)

6. Swim four 25 yards easy freestyle, breathing every three strokes. Rest 15-20 seconds between each. (800)


All Freestyle sets will be done with breathing every third stroke.

When streamlining off the wall, hold on to wall with one hand and stretch out the other hand down the lane. Dip 12 inches under the water and push off the wall with the legs and lock the arms above the head with one hand on top of the other and the head slightly tucked down.

Fingertip Drag Drill requires that you drag your fingers over the surface of the water from the point where the hand comes out of the water by your hip all the way up past the head where the hand would enter the water.

PART TWO
1. Push off the wall, streamlined with 6 to 10 small kicks. Do this 5 to 10 times until you can do it every time with ease.

2. Push off streamlined with kicks, and do the 10/10 drill for a 25. Rest if needed, then push off streamlined and swim breathing every three strokes on the way back. Repeat. (100)

3. Push off streamlined with kicking and swim either four 25’s or two 50’s breathing every third stroke. (200)

4. Fingertip drag drill—four 25’s or two 50’s, streamlining off the walls and kicking. (300)

5. Swim six 50’s, concentrating on having a good stroke, streamlining off the wall and kicking at starts. Rest no more than 15 to 20 seconds between each one. (600)

6. Do a 25 of the 10/10 drill and a 25 of the fingertip drag drill. Repeat. (700)

7. Do two 75’s, streamlining off the wall and kicking at starts and turns or doing flip turns with kicking off the wall. (850)


Hope to see you tonight!

Coach Liz