Swimming Set of the Week - September 6, 2013

As the short-course season begins, it’s time to focus on turns.  Working on flip turns this week.

WARMUP:  400 on your own

WARMUP SET:  200
8 X 25 on :35 (fins optional)
Odds:  Flutter kick on your stomach, arms in streamline.  Between breaths, try to kick at least 5 yards with your entire body just barely submerged.
Evens:  Dolphin kick on your back

FLIP-TURN SET:  450
Three rounds of the following (total of 9 X 50); beginner swimmers do two rounds:
1 X 50 freestyle; at far flags, go into streamline and kick JUST under the surface to complete your approach to the wall.  Your backside should be submerged as you approach the wall, and you should try to keep your entire body under the surface as you do your flip.  As you kick into the wall, focus on cutting down on all resistance and not letting any part of your body come out of the water during the turn.

1 X 50 freestyle with a normal turn, but try for a tight tuck and not too much of your body or feet exposed on the turn

1 X 50 freestyle with pull buoy, and with a mid-pool flip on the first length

FLY/BREAST SET:  200
8 X 25 on :40
Odds:  Butterfly or any Butterfly drill
Evens:  Breaststroke with an extra kick.  Stay in streamline and stay under water during the second kick.

FLIP-TURN SET:  400
4 X 100+ freestyle or freestyle pull.  Push off in streamline and take 2 or 3 strokes, then flip and return to the starting wall to start your true 100.  Get you time for the 100 plus the extra yardage at the front end of the 100.  Try to hold your time the same, but take one extra stroke on each 100 before you do the mid-pool flip.  Tight turns!

50 easy recovery

FLY/BREAST SET:  200
8 X 25 on :40
Odds:  Butterfly or any Butterfly drill
Evens:  Breaststroke with an extra kick.  Stay in streamline and stay under water during the second kick.

FLIP-TURN SET:  600
3 X 200 freestyle or freestyle pull on a sendoff that gives 25-30 seconds rest.  Descend #3.   (Beginners do 2 X 200.)
Focus: Late-Hands Flip.

WARMDOWN:  200