10/16/23
Focus: Breathing
Warm Up and Drills (600 yds)
- Jump up and down to warm up
- Sink Down Exercise – Sigh letting the air out of your lungs. Rise to the surface to inhale.
Goal: Relaxed continuous exhale when face is in the water
UNCO Drill
- 4 x (4 x 25) rest as needed
- UNCO drill w/ L arm at side, stroke with right arm, breathe left
- Free – Think, “Breathe, Dip (your shoulder/hip)”
- UNCO drill w/ R arm at side, stroke with left arm, breathe right
- Free
- 1 x 200 Freestyle while repeating the silent mantra: “Breathe and Dip”
- Vertical Kick – 2 x :30 w/ :30s rest – Kick should fit in a Home Depot bucket
Bubble Bubble Breathe or Bubble Bubble Bubble Breathe (for same side breathers)
- 4 x 50 w/ :15s rest Say, “Bubble Bubble” when your face is in the water
- 1 x 200 freestyle while repeating the mantra: “Bubble Bubble Breathe”
- Vertical Kick – 2 x :30 w/ :30s rest – Kick should fit in a Home Depot bucket
Main Set (1250 – 2300 yds)
Choice Stroke – Each round (A round is 25 + 50 + 75) is the same stroke.
Pick an interval that works for the stroke. Repeat 2 times:
- 1 x 25 on :30/:35/:40
- 1 x 50 on 1:00/1:10/1:20
- 1 x 75 on 1:30/1:45/2:00
Swim/Kick Combo
- 2 x 400 w/ :30s rest
400 = 200 Free + 50 streamline kick on back + 100 backstroke (single or double arm) + 50 streamline kick on back - Repeat (3 x 75) 2-4 times: w/ :15s rest
First 75: Free, Second 75: choice kick no board, Third 75: BK/BR/FR
Cool Down – 100EZ
Total: 2250 – 2800
