Swimming Set of the Week - January 24, 2014

This week’s set gives swimmers many opportunities to improve their open turns and flip turns…by bringing the knees to the chest during the turn.

For some great visuals to take to the pool with you, check out these videos…
Knee Your Chin

World’s Best Drill for Improving Your Open Turns

Ricky Berens Flip Turn

WARMUP:  400 (or 10 minutes) on your own

TURN PRACTICE:  150
6 X 25 on :45; start each 25 from “layout” position on your stomach (both hands on the wall or ledge, eyes looking directly down, head low, arms and legs extended).  Execute an open turn, focusing on bringing knees to chest, then swim your choice of stroke on the 25.

FREE/BACK SET:  400
8 X 50 (25 free + 25 back); focus on bringing knees to chin on your turns, regardless of whether you do a flip turn or open turn

BREAST/FREE SET:  300
4 X 75 on 1:30; focus on bringing knees to chin on the turns
Odd 75s:  Free/Breast/Free
Even 75s:  Breast/Free/Breast

PULL SET:  500
4 X 125 pull; focus on keeping the back of your neck relaxed

IM SET:  600
12 X 50 on 1:00 or 1:05 or 1:10
Swim three times through the following.  Focus on bringing knees to chin on your turns.
Fly/Back
Back/Back
Breast/Free
Free/Free

WARMDOWN:  200 choice