01/20/15 Workout Recap - Pack Swimming & Breath Control

Today the swimmers focused on some draft technique and breath-control via a couple of different sets.  In the "overtake swim", we had 3 swimmers per lane swim single file in a "pack", and swimmers quickly learned what helped/hindered them when following the other swimmers - follow too closely, you get smacked in the face with feet/follow too far away, you only make more distance for yourself to cover when it's your turn to overtake the leader.

On the Tennessee Tumblers, swimmers definitely started feeling the effect of these about halfway through the first set.  To truly gain the most strength benefit also, try, try, try to stay entirely underwater from flags to flags.  

Levels 3 & 4
w/u: 500 choice

PS: 10-minute “overtake swim” 
Have 3 in a lane and circle swim….the last swimmer must speed ahead and overtake the first swimmer every length or so.

(~1,000)

MS: 2 Rounds of the Following:
10 x 50 Tennessee Tumblers @ :10sR
At the flags before your turn, dive underwater and kick into the wall.  STAY UNDERWATER while you perform either open or flip turn; then kick in streamline until you pass the flags.  When you surface, just continue swimming to finish the 50.

5 x 100 pull (buoy, padds opt) @ 1:25 OR 1:30 OR 1:40 OR 1:45

(2000/3000)

C/D: 100 EZ
(3100)


Level 2
w/u: 400 choice

PS: 10-minute “overtake swim” 
Have 3 in a lane and circle swim….the last swimmer must speed ahead and overtake the first swimmer every length or so.
(~400)

(800)

MS: 2 Rounds of the Following:
6 x 50 Tennessee Tumblers @ :10sR
At the flags before your turn, dive underwater and kick into the wall.  STAY UNDERWATER while you perform either open or flip turn; then kick in streamline until you pass the flags.  When you surface, just continue swimming to finish the 50.

4 x 100 pull (buoy, padds opt) @ 2:00 OR 2:10 OR 2:20

(1400/2200)

c/d: 100 
(100/2300)

Posted on January 20, 2015 .