Dryland
Dryland Week 7
Week 7 continues with the same format of warm-up exercises, core-centered body weight exercises and stretch cords.
Strength & Technique
Winter 2023 Day 30
Last day of the session features a sprint or two off the blocks and a stroke/IM/free maintenance set.
Fundamentals
Fundamentals – The Mock Meet
Today we will be having a swim meet. You will complete a meet warm-up, then swim 3 events of your choosing. The distances are 50, 100 and 200 yards. You will be diving off the blocks and getting an official time for each event.
60 Minute Workouts
Week 15, Day 2
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.
Distance
Distance Training, Day 28
This workout features an 800 at threshold pace. This is the typical distance of the swim in a sprint triathlon. The set also includes a country club like IM where you will swim 25 Fly/25 Free/25 Fly/25 Free/ 25 Fly/25 Free, then move onto backstroke for the same.
75 Minute Workouts
Week 22, Day 3
This workout goes out to anyone who wants to swim the 200 without dying. The goal pace is a race pace 200. You have three opportunities to get it right. The first drill is a one arm pull with the opposite arm at side. Breathe on the non-stroking side. This drill forces you to use your hips and core to rotate. The second drill is like a doggie paddle, but with your head in the water watching your entry and catch. Make sure hands enter in front of shoulders, wrist stays straight and elbows are high.