Workout for Saturday, September 9, 2017

Saturday, September 9, 2017

Stroke work with some new drills, with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

4×100 free on cruise+10 sec, descend 1-4

8×25 drill

#1-2  Butterfly LRB drill (1 stroke Left side/1 stroke right side/1 stroke both arms)

This drill focuses on undulation of the core and articulation of the thoracic spine.  Punch a small hole in the ice with your head, and then slip your head, chest, core and legs through the hole.

#3-4  Backstroke Rhythm drill (2 stokes Left side/2 strokes Right side)

The focal point here is keeping both arms moving together, in unison.  Too often, I see swimmers doing backstroke with arms that operate independently. Imagine that you have a solid axle running shoulder to shoulder.  As one hand enters, the other exits at the same time.

#5-6  Breaststroke pull-glide-kick-glide drill

This drill focuses on streamlining–a pull into a hard streamlined glide, then a kick, with a narrow draw up and whip kick, into another streamlined glide.  Count to 3 on each glide.  Your streamline is EVERYTHING here.

#7-8  Freestyle Pitch drill

Swim the first third with a relaxed core and eyes forward, kind of like doing an open water race.  In the middle third of the length, get your body position into what you consider to be your normal swimming posture.  On the last third of the length, get your head into alignment with your spine, with your eyes down towards the bottom, and press the Tee–lean your chest and torso down and forward about an inch or two.

1×200 IM swim max DPS

(800/1400)

main set:

2×125 IM

#1  50 fly kick/25 back swim/25 breast swim/25 free swim

#2  50 fly drill/25 back swim/25 breast swim/25 free swim

6×25 fly on cruise+15 sec, maintain pace and perfect form

2×125 IM

#1  25 fly swim/50 back kick/25 breast swim/25 free swim

#2  25 fly swim/50 back drill/25 breast swim/25 free swim

3×50 back on cruise+15 sec, descend 1-3

2×125 IM

#1  25 fly swim/25 back swim/50 breast kick/25 free swim

#2  25 fly swim/25 back swim/50 breast drill/25 free swim

2×75 breast on cruise+20 sec, build each to fast

2×125 IM

#1  25 fly swim/25 back swim/25 breast swim/50 free kick

#2  25 fly swim/25 back swim/25 breast swim/50 free drill

1×150 free, negative split

(1600/3000)

last set:

3×100 pull on cruise+15 sec, ascend 1-3

6×50 kick on cruise+25 sec, descend 1-3, 4-6

100 easy

(700/3700)

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