Our pool has been closed for renovation for 50 LONG days. Some team members have been swimming in open water, some have been swimming a little bit at other pools, but most have not been swimming much at all. So this practice is designed just to get back in and starting moving again — getting a feel for the water while staying in the aerobic range. It uses lots of equipment and lots of different strokes and movements.
Everyone did Shoulder Exercises 1-2-3 and Shoulder Exercises 4-5-6 before they got in the water. Don’t worry about doing the entire practice. Just do as many sets as you have time for, and don’t push anything. The main focus is EXHALING. Whenever you feel a little stressed or tense…just exhale and try to relax your breathing.
The faster swimmers did the full 200 on each set of the workout. The beginner lanes did 150 or even 100 of each set.
Shoulder Exercises 1-2-3-4-5-6
200 on your stomach, alternating Head-Lead Dolphin and Hand-Lead Dolphin by 50
Focus: Steady Body Rhythm & Exhale
200 alternating Head-Lead Flutter and Hand-Lead Flutter by 50
Focus: Keep head steady as you rotate side to side.
200 breast kick on your back alternating head lead and hand lead by 50
Focus: FINISH each kick and point your toes
#4: Pull buoy
200 freestyle pull breathing every 2…every 3
8 X 25 with 4 bobs between each 25
On each 25: Start with 4 to 6 FAST underwater dolphins on your back then transition to flutter kick as you are about to break out. Use a single pull of backstroke to get through the breakout, then continue kicking EASY (EZ) flutter (with one arm up and one at your side) to the end of the 25.
Focus: FAST dolphins and SMOOTH transition from dolphin to flutter.
#6: Pull buoy
200 alternating flutter kick on back and backstroke pull by 25
Focus: point your toes on the kick/wide entry on the pull
Hand-Lead Breast Kick on your stomach EXCEPT THAT 3rd length of each 100 is eggbeater kick
Focus: Streamline after each kick, and exhale.
4 X 50 relaxed free on sendoff that gives you ~ :20 rest
Focus: Hide your head and exhale!
200 each length is 2L/2R fly (one cycle) finish with hand-lead dolphin
Focus: Straight-arm recovery on 2L/2R fly
200 continuous 2L/2R backstroke…EXCEPT: Start each length with at least 3 UW dolphin kicks then transition into flutter for the breakout.
Focus: Smooth transition from dolphin to flutter for the breakout
#11: Pull buoy
200 alternating head-lead breast kick on your back and whole-stroke breast by 25
Focus: Touch heels to fingertips on the kick…hold your streamline and EXHALE on the whole-stroke breast.
#12: Pull buoy
4 X 50 on ~ :15 RI
Odds: Alternate 3 strokes right-arm free no breath…3 strokes left-arm free no breath (non-working arm is out front)
Evens: Freestyle breathe every 3
200 alternating Head-Lead Dolphin on Back and Hand-Lead Dolphin on Back by 25
200 IM: 3L/2R on all strokes (even freestyle)
#15: Pull buoy
200 alternating 25 breast pull (breathe every other stroke) and 25 freestyle pull (breathe every 3)
4 X 50 @ ~ :15 RI
1st 25 of each 50 is flutter kick on your back
2nd 25 of each 50 is EZ freestyle
Focus: Long strokes. Relax. Exhale.
Total Yardage: 3200 if you do all 16 sets