May 3, 2018 – Masters Games Prep

Swimming Session
I’d love for you all to get to a pool and start swimming on Thursdays. You may need to reduce the meters on the swim workouts from Coach Heidi depending on how often you’ve swam this year. If you struggle with swimming then it may be worthwhile to hire a swim coach for a few sessions to work on some basics so you feel more comfortable in the water.

Warm-Up Technique Drills
Two sets of:
50-Meter Catch Up
(one arm will always be stretched out front and the other arm will catch up to it then pull)
Rest 15-20 seconds

Two sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds

Two sets of:
25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim
Rest 15-20 seconds

Four sets of:
Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill)

Main Set

Focus on form for your swim – maximize streamlines – control your breath in the swim – smooth and long is fast – stroke count should be within 1, no more than 2, ofyour warm up drill. Push the dryland portion.

Every minute, for 2 minutes:
Swim 50 Meters

Every 2 minutes, for 4 minutes:
Swim 100 Meters

Every minute, for 2 minutes:
Swim 50 Meters – focus on the pull

Rest 60 seconds

Every 50 seconds, for two sets:
Swim 50 Meters

Every 1:40, for two sets:
Swim 100 Meters

Every minute, for 2 minutes:
Swim 50 Meters – focus on the pull