At our last few practices, the focus has been on distance and tempo. While this has been beneficial, I’ve noticed that form and precision have NOT been the focus points. So today’s practice goes back to short distances, with the focus on controlling stroke count — which means that the swimmers have to control things such as pushoff, breakout, body position, and finish. Toward the end of practice, we added some controlled speed to the focus.
WARMUP: 400
400/10 minutes your choice, on your own
TRIATHLON SET: 100
4 X 25 First half of each length is head-out breaststroke, then switch to Free.
KICK SET: 200
Alternate 25 hand-lead breast kick on your stomach/25 hand-lead flutter kick on your back. Focus on your BODY POSITION when you touch the wall. On breast, be in streamline with eyes DOWN and hands outstretched. On flutter kick, touch with the palm DOWN.
MAIN SET: 1000 + 200
Choose one or two things to focus on during the set. Possibilities:
Plant your feet (don’t stab) on the pushoff.
Touch with fingertips, not the palm.
Touch with hand and head under water
Touch with eyes down.
Practice breath control – using race-day breathing patterns.
Fast kick into each breakout.
Don’t breathe on first stroke off the walls.
4 X 25 brisk pace Count strokes and use your average as “N.”
4 X (3 X 25)
1st 25 @ N minus 2 strokes
2nd 25 @ N minus 1
3rd 25 @ N
2 X (3 X 50)
1st 50 @ N minus 2 on each length
2nd 50 @ N minus 1
3rd 50 @ N
4 X 75
Each 75 is N-2…N-1…N
200 EZ with fins. Focus on body position when you touch the wall.
SPEED SET #1: 200 + 200
4 X 50 build each 50…on :30 RI
Bring the kick in as you increase speed. Feel relaxed and in control as the speed increases. Hide your effort.
200 EZ with fins. Focus on clean turns and pushoffs.
SPEED SET #2: 100
4 X 25 FAST on :10 RI
WARMDOWN: 200
200 EZ with 3 starts from the blocks at the end.
Total Yardage: 2600 if you do entire practice
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