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Workout | Technique |
Ability Level: | Lap Swimmer |
Type: | General |
Course: | SC Meters |
Duration: | 120 Minutes |
Distance: | 5500 |
Author | Kathy Ebel |
Submitted By: | Kathy Ebel |
Club: | Ingersoll Speed Sharks |
Club/Author Info: | I am a coach for the Ingersoll Speed Sharks and the Tillsonburg Aquatic Torpeodoes. This is a general workout with a concentration on technique. |
Set Category
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Set Description
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Set Intervals
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Warm-up
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4*400 SKIP DRILL (S=swim-free K=kick-free, I=I.M drill, P=Pull-free)by 100
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Continous Approximate time is 30 minutes
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Drill Set
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2* 12*50 drill 1) Flamingo drill Freestyle (one leg in air bent the other one kicking flutterkick with free arms 2) Touch the Armpits Free 3) 5 strokes and a summersault Free 4) Pop the Shoulder Backstroke-(arms at side pop shoulder out every 6th kick on back) 5) dolphin kick on back steamline the arms 6) Effiel Tower- One arm in air at 90 degree the other arm meets it on the next stroke-Back crawl Kicking feet 7) 3 Kicks 2 pulls Breast stroke on top of surface, exploding the kick and arms through the cycle 8) 3 down and 2 up of Breast Stroke( 3 strokes underwater and two regular breaststrokes) 9) Muscrat Drill- Hands at side of body heels hit the hands)Breast stroke kick 10) Mooning Drill-Butterfly-Hands at side see butt ever timewith feet in water doing dolphin Kick 11. 3 strokes one arm 3 strokes the other arm 3 strokes Butterfly 12)Underwater dolphin Kick streamline
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Caoches Controlled Set- Approx time is 34 minutes
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Main Set
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8*100 on 2:00 (2-Fly, 2-Back, 2-Breast,2-Free) Making sure Technique and turns are clean, fast, and no breathing off walls.
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16 Minutes
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Kick Set
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800 kick free with or without flutterboard your choice. If no flutterboard must be streamlined. Fartlek Kick- Use of Whistle-First whistle means kick smooth and easy, 2nd whistle means kick hard and fast.
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20 Minutes- (20 secs smooth, 20 secs fast, 10 secs smooth, 10 sec fast, 1 min smooth, 1 minute fast repeat cycle until 20 minutes are up.
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Warm-Down
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3*300 Easy your choice-Pulling, Kicking, Sculling, Hypoxic or drill, or full stroke Must bring Heart Rate down to Resting Rate
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20 minutes
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Total = 5500 SC Meters
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Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
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