Week 7 continues with the same format of warm-up exercises, core-centered body weight exercises and stretch cords.
Week 6 of dryland training continues to work on strengthening the core with snow angels, pelvic tucks and stretch cord rotations. Additional exercises for shoulder stabilization are also included.
This week we will be starting dryland using minimal equipment. Stretch cords and two rags if you have smooth floor or plastic plates if you have carpet. This workout is to be repeated 2-3 times this week. Add on reps as the exercises get easier.
General muscle group exercises listed. Options for machine, free weight or body weight included.
Thirty Minute body workout requiring no equipment.
60 Minute Swims
Time to build up some lactic acid! This sprint set seems benign, but if you get out of the water and sprint from a dive start on each repeat, you will get the most benefit. Teaching your body to operate on high lactate levels will enable you to slow down less as your race gets longer.
Happy Thanksgiving! This is a team building fun workout for everyone. The workout highlights turns, underwaters, reach and roll, kicking, and hand entry.
This workout was from April 28, 2021. It was one of the first workouts of the mini season, designed to ease you back in the water after a break from swimming.
Keep your head in line with your spine by keeping your chin tucked. Pretend you have a double chin. When you are breathing. pretend you are taking a bite from a cupcake sitting on your shoulder.
Concentrate on your form for this workout. Gradually add speed and try to keep your technique perfect.
75 Minute Swims
Time to work on stroke sprints! The main set will work on stroke endurance and finish with a sprint. Choose 2-3 different strokes to work. Keep the same stroke for each round. Enjoy!
This workout takes a break for all the freestyle that we have been doing. Choose two other strokes to work on today. You will start by drilling and kicking the stroke, then building to 75s.
The main set here is a basic one – repeat 100s. For those who are strokers, replace the free with your stroke and see how long you can hold your pace. When and if you start to slow by more than 5s, take an extra minute’s rest and start up again.
In the main set, your pace should be 1-2 seconds faster per hundred than your average 100 on your 400 for time. So if your 400 time was 6:00, your average 100 pace was 1:30. Try to swim your 200 in 2:56-2:58, your 150 2:12-2:13, your 100 1:28-1:29 and your 50 in :44. Determine your intervals based on your goal times. Give yourself :45s rest for a 200, :35s for a 150, :25 for a 100 and :15 for a 50. Enjoy!
The drill in the warm-up emphasizes a high hip position. We are swimming distance today, so low hips are really a drag. Moving the pull buoy down the length of your legs gives you the feeling of swimming downwards. Keep that feeling when you remove the buoy.
The warm-up of this workout emphasizes the feeling of weightless hand entry. Too many of us are letting our entry hand sink. We will be practicing by placing our hand on the buoy, NOT GRIPPING IT! Then we will perform a one arm stroke, breathing on the stroking side. Next, to simulate a pull using your lats, we will do a one arm drill breathing on the non-stroking side. The non-stroking arm will be at your side this time. The goal is to feel like you are doing a lat pull down as you pull.
This workout originally came from San Ramon Masters swimming. I attended a practice there and this was the main set. I liked it and have repeated it often. It is a great workout for building endurance.
Bring your paddles, buoy and fins for this power set. You will be adding resistance and then taking it off. Goal times are threshold endurance times taken from your average 100 pace for your timed 400.
Today’s workout covers a variety of distances. The first round gives 10s rest per 50. Intervals are based on your new threshold times taken from your 400 for time swim on Wednesday. The second round gives 5s rest per 50. In addition there is leg, arm and abs strength work incorporated into the main set. Enjoy!
It’s race day! Our session is ending, so let’s check out our progress. Everyone will swim at 400, 2 x 50 choice and 2 x 25 choice. Everyone has times to beat in the 400. We will run this practice like a meet with a warm-up and then the events.