04/02/15 Workout Recap - IM w/ Technical Focus

After a w/u, fast-twitch 25 set and your 5-minute kick, take on the IM challenge workout, which is meant for swimmers to focus on the 1st 25 of the 100, as your stroke varies with each one.  

Fly - Are you staying horizontal?  Are you sweeping arms in a relaxed fashion on the recovery? Are you consciously kicking down AND up?  Do you try to feel your dolphin kick as kicking behind you?

Back - Rotation, rotation, rotation!  Feel/see your shoulders popping out of the water with each stroke; steady kick; head in neutral position.

Breast - Keep elbows out in front, maximize your glide, finish with a solid two hands on wall.

Free - Steady up AND down kick, high elbows on recovery and when you catch.  Drive breath rotation forward, stay long and strong.

04/02/15 - Levels 3&4

w/u: 300 Freestyle  as 2 x (100 swim + 50 “Tarzan”)
       200 Kick (fins optional, board optional, snorkel opt)
       150 Pull (paddles opt)
(650)

PS: 12 x 25 Free @ :35
 - BURST off the wall and fast 3-4 strokes, then EZ to finish
(300/950)

5 Minutes Kick -Choice of Stroke
 - ODD 25s - FAST
 - EVEN 25s - EZ
(appr 250/1200)

MS: 
3 rounds of the following:
 [25 Fly FAST + 75 Free Moderate @ 1:30 OR 1:40 OR 1:50 for all
 25 Back FAST + 75 Free Moderate
 25 Breast FAST + 75 Free Moderate
 25 CHOICE FAST + 75 Free Moderate
 100 IM FAST ------- straight into 100 EZ Recovery - BEAT your previous round’s time]
*:30sR after 100 EZ*

 

(1800/3000)


C/D: Extra 100 scull/dolphin dive/leisure stretch-out swim
3100

 


04/02/15 - Level 2

w/u: 300 Freestyle  as 2 x (100 swim + 50 “Tarzan”)
       150 Kick (fins optional, board optional, snorkel opt)
       100 Pull (paddles opt)
(550)

PS: 12 x 25 Free @ :40 OR :45
 - BURST off the wall and fast 3-4 strokes, then EZ to finish
(300/750)

5 Minutes Kick -Choice of Stroke
 - ODDS - FAST
 - EVENS - EZ
(appr 250/1000)

MS: 
2 rounds of the following (each at :10sR):
 [25 Back FAST + 75 Free Moderate
  25 Breast FAST + 75 Free Moderate
  25 CHOICE FAST + 75 Free Moderate
  100 FREE FAST
  100 EZ Recovery]

(1000/2000)


C/D: 100 EZ
2100

Posted on April 3, 2015 .