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

 

Breathing 02: Fall 2023

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Rhythm Pt.2

Rhythm Pt.2

Welcome Back Workout – Focus: Rhythm 11/20/23   Warm Up and Drills (1200 yds) 1 x 400 choice Vertical Kicking: 6 x :45s kick + :15s rest 4 x 50 One Arm Swim + 50 Both arm swim w/ one paddle Non-stroking arm is extended w/ paddle, Breathe toward stroking arm 8 x...

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Winter 2023 Day 27

Winter 2023 Day 27

Some longer distance today. The main set has repeat 300s. The first 150 is build. The next 100 is fast. The last 50 is recovery. Set an interval that gives you :30s rest.

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