Friday, May 31, 2013
High Velocity Overload: Today we want to swim up at race speeds or faster for 3-5 strokes at a time or maybe up to 12 1/2 yards with underwaters. Even though it is summer, you should be able to put together small chunks of your best form. You will accumulate 54 HVO's (High Velocity Overload) today, none should last more than :10 seconds, all should be done at race pace and tempo or faster. Feel free to ADD rest as needed. Remember, swimming fast is different than swimming far and we get awards for swimming fast, not far!
Warmup on your own (1000-1500):
Main Set
24 X 50 @ 1:00 (you are going to want rest so feel free to add)
#1 - sprint first 3-5 strokes, depending on stroke, go from dive if able
#2 - sprint 2-3 strokes in and out of turn, remember to go into and out of wall square, not circle swimming
#3 - sprint last 3-5 strokes into wall
#4 - EZ, low stroke count
Vertical Kick (8 Minutes)
On the 30's, go 6 sec. all out kick in streamline position, shoot for 18+ fly kicks or 30+ FR kicks
On the 60's, if have deep enough pool, do 3 shooters, aka, streamline push from bottom, going for height. Fight gravity at the top for a few kicks if you can, if in shallow pool, just stick with the 6 sec. bursts.
Hands on shoulders, slow FR kick between efforts
Resistance:
10 X 25 Kick @ 1:00+
Odd - :10 seconds kick all out with a vertical board, note how far you get
Even - :10 seconds kick all out normal board or underwater, note how far you get,
10 X 25 Swim @ 1:00+
Use chute, stretch cord, t-shirt, 1st 5 sprint 1st 3-5 strokes, last 5 with no resistance.
*longer swimmers(200-1650's): feel free to do 100's instead of 50's, and make a similar pattern where you are putting together small chunks of 500 or 1650 pace. The Vertical kick is still good for distance swimmers, then do 20 X 25 @ 30 at the end at P500 or better instead of resistance.
Warmdown
