04/25/15 Workout Recap - SPEED Initiation

As our team's workouts are primarily sprint-based, it is not surprising to see several rounds of some descending 50s, etc.  What we focused on today were two primary "targets" -

1) practicing continuous exhalation when swimming.  Many of us hold our breaths when swimming freestyle instead of making a habit of continuously exhaling through our noses.  Studies show that the build-up of carbon dioxide actually is what triggers the feeling of needing to breathe, rather than lack of oxygen.  As such, if you release the carbon dioxide, you will feel a less intense need to breathe.  Of course, this takes practice, which is where kicking on your side can be helpful.

2) in-water start.  Our team frequently engages in self-starting swims, where we force our bodies to literally kick into high-gear from a standstill, floating or sculling position.  Not only is this important for overall conditioning, it further puts our fast-twitch muscles to the test, keeping them "on their toes" and ready to be engaged at a moment's notice.....similar to when they're called into action diving off the block, in the midst of a sprint event or when you change gears within a mid-distance race.

*If you commit to excellence in practice and truly push yourself, you will be VERY tired by the time the 3rd round is finished.  Swimmers were walking for their cool downs after this one.*

04/25/15 - Levels 3 & 4
w/u: 300 swim/200 pull/4 x 50 kick (fins opt) @ 1:00 OR 1:10

PS: 300 swim as 50 build + 25 kick on one side and practice continuous exhale, repeat

MS: 3 Rounds of the Following:

5 x 50 freestyle w/ Tennessee Tumbler Turns* @ :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.

6 Flag-to-Flag Sprints  - Try No Breath (ALL OUT) @ :40 OR :50 ***TREAD, DO NOT USE THE BOTTOM***

5 x 50 Freestyle (Desc 1-5) @ :45/:55/1:05 

100 fly kick on back/active recovery

c/d: Do your own thang

~3200


04/25/15 - Level 2
w/u: 200 swim/200 pull/4 x 50 kick (fins opt) @ 1:00 OR 1:10

PS: 300 swim as 50 build + 25 kick on one side and practice continuous exhale, repeat

MS: 2 Rounds of the Following:

5 x 50 freestyle w/ Tennessee Tumbler Turns* @ :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.

6 Flag-to-Flag Sprints  - Try No Breath (ALL OUT) @ :15sR ***TREAD, DO NOT USE THE BOTTOM***

5 x 50 Freestyle (Desc 1-5) @ 1:10 OR 1:20

100 fly kick on back/active recovery

c/d: Do your own thang
~2500

Posted on April 26, 2015 .