Breathing Workout #3

October 20, 2023

 

Warm Up and Drills (800 yds)

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

  • 1 x 200 freestyle while repeating the mantra: “Bubble Bubble Breathe”
  • Vertical Kick – 3 x :30 w/ :30s rest – Kick should fit in a Home Depot bucket

6 & 6 Drill for body rotation –
Breathe after the stroke, face in the water

  • 2 x 100 – First 50: 6 & 6 Drill + Second 50: ride your hips

UNCO Drill

  • 2 x (2 x 25 + 1 x 50) rest as needed
  • 25: UNCO drill w/ L arm at side
  • 25: UNCO drill w/ R arm at side
  • 50: Free – Repeat the silent mantra: “Breathe and Dip”
  • Vertical Kick – 3 x :30 w/ :30s rest – Kick should fit in a Home Depot bucket

Head Tap Drill (Breathe, Tap, Extend)

  • 1 x 200 Freestyle while repeating the silent mantra: “Breathe, Tap, Extend”
  • Vertical Kick – 3 x :30 w/ :30s rest – Kick should fit in a Home Depot bucket

Main Set (2000 yds)

  • 5 x 100 swim on 1:45
  • 1 x 50 free kick w/board
  • 4 x 100 swim on 1:45
  • 2 x 50 free kick w/board
  • 3 x 100 swim on 1:45
  • 3 x 50 free kick w/board
  • 2 x 100 swim on 1:45
  • 4 x 50 free kick w/board
  • 1 x 100 EZ

Total Yards: 2800

Illustration of breathe, tap extend drill

Top: Breathe

Middle: Tap – Face re-enters water 

Bottom: Extend – Face should be completely in water

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Breathing 01: Fall 2023

The goal of this workout is breathing. Exhale the entire time your face is in the water with a continuous sigh. Dip your shoulders and hips after a breath.

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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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