02/28/15 Workout Recap - Streamline & Sprinting

It is not uncommon for swimmers of all ages to get a little lazier as practice wears on - lazier on turns, lazier on stroke technique, lazier on streamline.  To focus on the streamline dynamic of our workout today, we incorporated "walking streamlines" into the pre-set.  In the shallower end, after a 25 sprint, swimmers immediately put arms in streamlined position and walked quickly through the water back to the starting wall.  By about the 5th or 6th rep, swimmers arms started to REALLY feel it...by the 8th, swimmers were telling me how they REALLY felt.  :) But, it reinforced the feel, let me get a good view of each swimmer's flexibility and drove home the point about streamlining having an effect on one's overall performance in practice, but, more importantly, in racing.

02/28/15 - Levels 3 & 4
w/u: 600 as 2x (200 swim, 100 kick)

PS: 10 x 50* @ :10sR
*25 SPRINT Choice + 25 WALK back in streamline position

(1100)

MS1:  8 x75*  @ 1:05 OR 1:10 OR 1:20 OR 1:30 
*25 streamlined underwater kick/25 EZ free/25 BUILD free
*FINS optional

(600/1700)

MS2: 6 x broken 200 freestyle
100 smooth pull @ 1:30 OR 1:45 OR 1:50
2 x 50 FAST free @ :60 OR 1:10
(1200/2900)

c/d: 200 EZ
(200/3100)

02/28/15 - Level 2
w/u: 500 as 2x (150 swim, 100 kick)

PS: 8 x 50* @ :10sR
*25 SPRINT Choice + 25 WALK back in streamline position

(900)

MS1:  6 x 75*  @ :15sR
*25 streamlined underwater kick/25 EZ free/25 BUILD free
*FINS optional

(450/1350)

MS2: 4 x broken 200 freestyle
100 smooth pull @ 1:55 OR 2:15
2 x 50 FAST free @ 1:10 OR 1:20
(800/2150)

c/d: 200 EZ
(200/2350)

Posted on March 2, 2015 .