Breathing Workout #2

10/18/23

Warm Up and Drills (900 yds)

Bubble Bubble Breathe or Bubble Bubble Bubble Breathe (same side  breathers)

  • 1 x 300 free while repeating the mantra: “Bubble Bubble Breathe”
  • Vertical Kick – 3 x :30 w/ :30s rest – Kick fits in a Home Depot bucket

6 & 6 Drill for body rotation – Goal: Ride your hips

  • 3 x 100 – First 50: 6 & 6 Drill + Second 50: free with good hip rotation
    Say “Bubble, Bubble, Bubble, Stroke, Breathe”

UNCO Drill

  • 2 x (2 x 25 + 1 x 100) rest as needed
  • 25: UNCO drill w/ L arm at side
  • 25: UNCO drill w/ R arm at side
  • 100: Free – Repeat the silent mantra: “Breathe and Dip”
  • Vertical Kick – 3 x :30 w/ :30s rest – Kick fits in a Home Depot bucket

Main Set (1800 yds)

  • 4 x 100 on 1:50
    25 EZ + 25 Moderate + 25 Fast + 25 EZ
  • 150 choice kick – Every third length fast
  • 4 x 75 on 1:20
  • 1 x 150 @ same pace as 75s
  • 150 choice kick – Every third length fast
  • 4 x 75 on 1:20
  • 1 x 200 @ same pace as 75s
  • 150 Choice Pull w/ Buoy

Cool Down – 200 EZ     

Total Yards: 2900

 

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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

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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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