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WorkoutTechnique
Ability Level:Lap Swimmer
Type:General
Course:SC Meters
Duration:120 Minutes
Distance:5500
AuthorKathy 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 Set Description Set Intervals
Warm-up 4*400 SKIP DRILL
(S=swim-free K=kick-free, I=I.M drill, P=Pull-free)by 100
Continous Approximate time is 30 minutes
Drill Set 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
Caoches Controlled Set- Approx time is 34 minutes
Main Set 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.
16 Minutes
Kick Set 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.
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.
Warm-Down 3*300 Easy your choice-Pulling, Kicking, Sculling, Hypoxic or drill, or full stroke
Must bring Heart Rate down to Resting Rate
20 minutes

Total = 5500 SC Meters


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