Some folks are looking for a workout to complete during Columbus Day Weekend. Athletes: We have practice on Friday, 10/5 from 2:00-5:00pm and again on Tuesday, 10/9 from 1:30-3:30pm. Spending three days out of the water, after two weeks of "getting back into it" might seem couter-productive for some of you. If you're wanting to get wet during Columbus Day weekend, below is a good workout to do at your local pool. If you're wanting to simply enjoy a few days with no committments, you're certainly entitled to that time... simply relax and enjoy time with your family and friends! If you're around on Saturday morning, you are welcome to join me at the Simmons Pool at 7am for an OPTIONAL workout...
Warm-up:
300 Swim, 200 Pull, 100 Kick
8 x 50 @ R:05 (Odd = Drill, Even = Choice)
Rev Set:
3 x
75 Build (R:15) + 50 Free 2-breaths/length (R:10) + 25 Blast
Main Set:
100 IM
4 x 50 Choice (Hard/EZ by 25)
100 Free
200 IM
4 x 50 Choice (Hard/EZ by 25)
200 Free
300 IM
4 x 50 Choice (Hard/EZ by 25)
300 Free
Kick Set:
FINS ON...
3 x
4 x 25 @ R:05
#1 = EZ Kick
#2 = Hard Kick
#3 = UW Shooter Kick
#4 = Blast Swim (Work your BREAK-OUT!)
Cool Down:
150 EZ
3700 Total Yards
Tuesday, October 4, 2011
Stroke Clinic
We have just begun week two of the season. We are officially "building" yards. I am proud of the team for completing a very successful stroke clinic last week. Athlete's: For your reference, here are the drills that we worked on:
FLY:
Single Arm
3-Series
8 UW Kicks/Stroke (6...4...2... etc)
Scull-Press
Surf Drill
Short-Axis Drill
Head Lead Dolphin Kick
Dolphin K on Side
Dolphin K on Back
Fly w/ Pull Buoy
Dolphin Dives
BACK:
8 Kick Switch
8/3 (8 Kicks/3 Strokes)
False Lift
Single Arm
3-Series
T-Rex
L-Drill
Recovery Exchange
One Arm Out
BREAST:
3-Second Glide
2 Kicks/Pull
Undulating Breast (2K/Pull w/ Dolphin)
Fast Hands Forward
Crossover Drill
Chicken Wing
Breast w/ Dolphin Kick
Underwater Pullouts
Head Lead Breaststroke Kick
Kick w/ Scull
Short-Axis Drill
FREE:
8 Kick Switch
8/3 (8 Kicks/3 Strokes)
Single Arm
3-Series
Shark Drill
Feather Drill
Head Position Drill
Zipper
Finger-tip Drag
Partial Catch-Up (PCU)
FLY:
Single Arm
3-Series
8 UW Kicks/Stroke (6...4...2... etc)
Scull-Press
Surf Drill
Short-Axis Drill
Head Lead Dolphin Kick
Dolphin K on Side
Dolphin K on Back
Fly w/ Pull Buoy
Dolphin Dives
BACK:
8 Kick Switch
8/3 (8 Kicks/3 Strokes)
False Lift
Single Arm
3-Series
T-Rex
L-Drill
Recovery Exchange
One Arm Out
BREAST:
3-Second Glide
2 Kicks/Pull
Undulating Breast (2K/Pull w/ Dolphin)
Fast Hands Forward
Crossover Drill
Chicken Wing
Breast w/ Dolphin Kick
Underwater Pullouts
Head Lead Breaststroke Kick
Kick w/ Scull
Short-Axis Drill
FREE:
8 Kick Switch
8/3 (8 Kicks/3 Strokes)
Single Arm
3-Series
Shark Drill
Feather Drill
Head Position Drill
Zipper
Finger-tip Drag
Partial Catch-Up (PCU)
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