03/10/15 Workout Recap - Off the Block Sprints

It is crucial to practice starts on a regular basis, especially in Masters where you may need to engage muscles that aren't regularly used in workout or daily activities.  Launching yourself in a streamline position off of the blocks requires focus, power, strength and agility.  Plus, your mind must be in the right mental state where nerves don't take over .  This is where PRACTICE comes in - do it enough on a regular basis and getting up on the block is routine, your body is used to it, and it is not this intimidating thing that is just done at meets.  You get to experience the entire racing effect with the 25s in today's workouts - go straight into a turn at the end of the 25 or choose to finish hard at the wall - you decide, based on your training focus.  But try to start as many of the 25s off the blocks as possible, to not only maximize the power angle of the workout, but to build effective muscle memory (and just mental memories) so diving correctly off the block is just part of what you do.

03/10/15 - Levels 3 & 4
w/u: 400 choice + 200 IM drill/swim

PS: 200 pull (breathe every 5th stroke)

MS: Sprints & Pull
6 x 50 @ 1:15 OR 1:30 (25 dive & sprint/25 EZ)

3 x 200 w/paddles only @ 2:50 OR 3:15 OR 3:30
100 EZ

6 x 50 @ 1:15 or 1:30 (25 dive & sprint/25 EZ)

6 x 100 w/ buoy only @ 1:25 OR 1:30 OR 1:45
100 EZ

6 x 50 @ 1:15 OR 1:30 (25 dive & sprint/25 EZ)

c/d: 100 EZ

 

 

03/10/15 - Level 2
w/u: 300 choice + 100 IM drill/swim

PS: 200 pull (breathe every 5th stroke)

MS: Sprints & Pull
5 x 50 @ :15sR (25 dive & sprint/25 EZ)

2 x 200 w/paddles only @ :15sR

5 x 50 @ :15sR (25 dive & sprint/25 EZ)

4 x 100 w/ buoy only @ :10sR

5 x 50 @ :15sR (25 dive & sprint/25 EZ)

c/d: 100 EZ

Posted on March 10, 2015 .