Swimming Workout of the Week - May 9, 2014

This week’s set starts with technique…specifically, how your hands and forearms interact with the water on the catch…and finishes with six 100s that test how well you paid attention during the technique session.    This was the favorite set of Barbara’s masters swimmers this week.  Before you head to the pool, visit GoSwimTV.com and check out some of the many video clips on sculling.

MAIN SET:  1800
On the technique portions of this set, don’t worry about the clock or sendoffs/turnarounds.  Focus on what you’re feeling with your hands and forearms!

Three rounds of the following (fins optional):
1 X 50 back, breast, or free with hands in fists for the entire 50
1 X 50 same stroke as above, with naked hands
Focus on how your forearms interact with the water.

Three rounds:
1 X 50 scull of choice (use a pull buoy)
1 X 100 freestyle swim or pull
Focus on how your hands and forearms interact with the water.
Descend time on third 100.

Three rounds:
1 X 50 freestyle with hands in fists for the entire 50
1 X 100 freestyle swim or pull with naked hands
Focus:  Use your entire forearm to pull.  Focus on Early Vertical Forearm.

6 X 100 choice or IM
The first 5 X 100 are on the fastest sendoff you think you can hold WHILE STILL MAINTAINING YOUR FOCUS POINTS FROM THE TECHNIQUE WORK.   Then…take an extra 60 seconds of rest and swim your final 100, which should be faster than your first 5 X 100.