We’ve had an erratic practice schedule in the past month due to thunderstorms, pump failure, and start of a new school year, so today we did a practice to help get back in touch with the water. No pace clock or sprinting, just long, focused swimming.
WARMUP: 400
STREAMLINE SET: 150
6 X 25
Start each length by pushing off in streamline and holding streamline (with no kick or pull) until AFTER you pop to the surface. See how far you can go before you break streamline and come up for air. Then swim easy the rest of the length. On the 5th and 6th 25, add a quick flutter kick into breakout and swim the rest of the length.
MAIN SET: 2250/1950/1150
Lanes 4 & 5 do entire set.
Lane 3 does 300 IMs rather than 400 IMs
Lane 2 does 200 IMs rather than 400 IMs
Lane 1 does 100 IMs rather than 400 IMs.
Three rounds:
400 drill IM with fins (start each length with at least 3 dolphin kicks)
200 freestyle pull, breathing equally to both sides…change pattern on each round
100 kick your choice
50 scull (front scull on the way down…feet-first sit scull on the way back)
Round #1:
400 IM drills are:
FL = Head-Lead Dolphin Kick on Your Stomach
BK = Head-Lead Flutter Kick on Your Back
BR = Body-dolphin breast
FR = Freestyle, focus on one goggle in water on the breath
Round #2:
400 IM drills are:
FL = Hand-Lead Dolphin Kick on Your Stomach
BK = Hand-Lead Flutter Kick on Your Back
BR = Body-Dolphin Breast
FR = Freestyle, focus on extending front to back
Round #3:
400 IM drills are:
FL = 2L/2R Fly
BK = 2L/2R Back
BR = Body-Dolphin Breast
FR = 2L/2R Freestyle, focus on keeping lead hand steady and stable
WARMDOWN: 100
4 X 25 silent swim, focus on streamline pushoff and QUIET breakout and swim
START PRACTICE: 3 JUMPS from the blocks, if time
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