Workout for Wednesday, March 21, 2018

Wednesday, March 21, 2018

Weaponizing your legs on a distance set, with Chris, Ryan and Tina


Warm up:

600 choice



Drill set:

3×150 (50 swim/50 kick/50 swim)

4×50 drill

Odds:  Single arm drill

Evens:  Rhythm drill

6×25 swim

Odds:  breathing every 3rd stroke

Evens:  breathing every 5th stroke

Today’s drill set is designed to wake your legs up, and to bring your focus to left side/right side stroke balance and symmetry.



Main set:


#1  every 4th length streamlined kick with no board

#2  every 4th length 3-stroke gallop drill

#3  every 4th length accelerate by picking up your kick tempo rather than your arm turnover rate.

Take a Masters’ Minute between each one.

Fins are really great on this set, and obviously pulling won’t work here.  All too often, we forget about the importance of our lower body during longer distance swims.  A strong kick provides not only propulsion, but it also provides stability and balance in your stroke, and most importantly of all, it provides lift—it enables you to swim level or “downhill” in the water.  If the lower halves of our bodies droop during the swim, our cores aren’t engaged, and our lick is lacking, our body position results in a huge amount of drag.  That will slow you down more dramatically than any increase in pulling can.  Step one to going faster is to minimize the drag.  It’s simple hydrodynamics.  The physics don’t lie.



Last set:

4×50 free on cruise+10 sec

Odds:  breathe every 3rd stroke

Evens:  breathe every 5th stroke

4×100 (50 kick/50 easy free or backstroke)


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