Wednesday, May 22, 2013

Wednesday, May 22, 2013

Technique, Technique, Technique:  This is a learn something new day, think how you move through the water.  I have linked some good video's of some things you should be thinking about and they will also explain how to do the drills.  The above picture is what I want you to be thinking about as you swim today.  Today is freestyle, although we will rotate through other strokes in future weeks.

Warmup on your own (1000)

Part 1:

3 rounds of:

6 X 25 Body Position (Hand on Pullbuoy) as seen in this video.  Alt. hand. in front by 25

2 X 75 swim @ :15R long stroke, work on keeping the hand still (no sculling)

*many swimmers don't keep the front arm still before the "pull" which adds unwanted resistance.

2 rounds of :

4 X 25 Body Roll as seen in this video

3 X 50 swim @ :15R work on using the hips and keeping the head in line

1 round of:

16 X 25 

#1 - Side Kick, Hand on Pullbuoy

#2 - alternating Hand on Pullbuoy (think catchup stroke)

#3 - Body Roll

#4 - Swim

Part 2 (breath control):

3 rounds of 6 X 25 all no breath, not fast, relaxed!

Round 1 - 8 exhales at each wall

Round 2 - 6 exhales at each wall

Round 3 - 4 exhales at each wall

*scale back and do 10,8,6, or 12,10,8 if you need to.

Part 3 (turn drill)

8 turns doing "plant, Pause, pushoff" drill as seen in this video

*you can also do flip turns with this drill

4 turns at full speed including breakouts

I hope you learned something and did something better today!