Week 1

Tuesday – Focus: just keep swimming swimming swimming…

Warm Up

4×50 L3 15*RI                     -everyone- swim 50 yards without stopping, 4 times taking 15 seconds of rest after each 50

4×25 L4 10*RI                     -Focus on exhaling while your face is in the water and alternate breathing (to each side, either every 3 strokes or to your left for one 25 and then to the right for the next 25 – this is a critical skill for a balanced stroke)

everyone will swim 25 yards 4 times with 10 seconds rest at each wall

(G2=200 L4)                        -group 2 swimmers only, do 200 yards of straight swimming at L4

(G3=2×200 L4 30*RI)       -group 3 swimmers only, do 2 200 yard straight swims at L4 with 30 seconds of rest in between

Main Sets

500 L5                                    -everyone will swim 500 yards total (in a standard 25 yard pool that will be 20  lengths). Time yourself and send in your time to the coaches.  We want the total time from start to finish so if you take breaks on the wall, include that time as well.

(G2=2×100 L5 20*RI)       - group 2 swimmers only, Focus on long extended strokes

(G3=4×100 L5 20*RI)       - group 3 swimmers only, Focus on long extended strokes

Warm Down

4×50 L3 10*RI                     -Focus on a swimming with as perfect a stroke as possible

                                                Everyone will swim 50 yards 4 times with 10 seconds of rest between each

Totals: G1=1000 G2=1400 G3=1800

 

Friday – Focus: cadence

Warm Up

4×50 L3 15*RI                     -nice and relaxed, stretch each stroke out

4×25 L4 10*RI                     -exhale completely while your face is in the water

(G2&3=200 L4)

Main Sets

G1=2×100 L4 20*RI          -focus on the cadence or rhythm of your stroke.  If you have a tempo

(G2 & 3 = 4×100)               trainer, figure out your setting to beep with every stroke, otherwise just try to find a beat in your head and keep the stroke in time with the beat.  This should still be relaxed swimming 

500 broken @100 L5        -swim 500 yards and take just enough time to look at your time at each 100 yards (approximately 10 seconds) then continue on.  You are trying to keep the pace (time) and cadence the same throughout each 100 yard swim.

(G3 only=200 L5)              -alternate breathing – no excuses!  If you already breathe every 3 strokes, try breathing every 5 on the even lengths

(G3 only=4×50 descend 10*RI)

Warm Down

4×50 L3 10*RI                     -Focus on swimming with as perfect a stroke as possible, long, extended, relaxed and with a nice cadence

Totals: G1=1200 G2=1600 G3=2000

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