Swim III, Spring 2013, Class 6

Swim III

Spring 2013

Class 6

This week the focus is on distance free. But as always, there is something to think about within the sets. You always want to have your mind in the game.

Warm-up:

300 easy swim

200 as 25 dolphin kick / 25 swim with dolphin kick

4x25 fast with 15sec rest

Main Set:

3x500 as follows:

1^st 500 – Breath Control – 3 strokes per breath for 25yds, 5 strokes/breath, 7 strokes/breath, 5 again for the final 25yd. A breathing ladder. Go very easy and keep your strokes long and slow. The mistake is to speed up to get to the next breath faster – that just causes more fatigue and stopping at each end.

2^nd 500 – Multi-Focus – 25-hard pull/minimal kick, 25-hard kick/easy pull, 25-minimize strokes/length, 25 flop (super relaxed)

3^rd 500 – Best Effort – Build from moderate to very hard, adding some effort with each 100

Cool Down:

2-300 easy swim

Swim III, Spring 2013, Class 4

Swim III

Spring 2013

Class 4

This week we went back to work on stroke length.

10min

WU: 200 easy swim, 300 as 25kick/25swim

Both main sets build focus points, one on top of the other.

15min

MS1:

3x (4x25), leaving every minute, building effort through four 25s, DROPPING one stroke every 25.

Reps 1-4:

25 – easy effort, count strokes

25 – moderate, narrow shoulders to ears at extension

25 – moderately hard, add a strong kick

25 – hard, add a stronger arm stroke

Reps 5-8:

Same. Go back and start with the same stroke count you did to start the last four 25s.

** Check in with yourself after the first four - did you drop strokes? If not, go out easier with a “normal” effort and stroke count to start. You can’t go hard and minimize strokes the first 25 and expect to continue to lower the count.

** Pushing off farther doesn’t count. Use the same push-off for all swims.

30min

MS2:

9-12x100, :30 rest, HOLDING stroke count steady, build effort from moderate to hard each 100

25 – easy effort, count strokes

25 – moderate, narrow shoulders to ears at extension

25 – moderately hard, add a strong kick

25 – hard, add a stronger arm stroke

** Stop for a check-in to ensure you held stroke count through the swim. If not, go out much easier the next 100. Stroke count should be constant throughout the set. When you tire, you will have to work that much harder to hold it.

5min

CD:

Easy swimming or kicking