Program Reminder – Remember, just using today as our swimming effort so that everyone is fresh in the event that the first event is announced Monday evening. Schedule from now through your regionals weekend will be Tuesday/Wednesday, rest on Thursday, Friday/Saturday/Sunday, swim on Monday.
Workout of the Day
(Swim workout provided by Heidi Fearon)
DRYLAND:
50 V-Ups – do a super man roll keeping arms and legs off the ground inbetween each V-Up
WARM UP:
Four 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
Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds
Four sets of:
25-Meter Long Streamline – try to take your first stroke at the flags and complete a flip turn at the end
Rest 15-20 seconds
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 of your warm up drill – try to incorporate flip turns.)
PACE WORK
Pick the times according to what you can achieve. On the 50’s you should get 5 sec rest, no more, and moving at 80% effort. The last two 50’s you will get 1-2 sec of rest. You need to set the pace with the 25’s so make sure you touch the wall at the right time for the pace you pick. DO NOT SPRINT THE 25’s they are to give you a sense of how to pace yourself. Most beginners always start too fast and then die as the set progresses.
Three rounds of:
Every 30 seconds, for 1 minutes (2 sets):
Swim 25 Meters – count your strokes and establish your for the set; you should be touching the wall at the following times for each respective pace:
14-15 (35 for a 50)
16-17 (40 for a 50)
18-19 (45 for a 50)
20-22 (50 for a 50)
24-25 (55 for a 50)
26-27 (1:00 for a 50)
Two sets of:
Swim 50 Meters
on the 35/40/45/50/55/60
Two sets of:
Swim 100 Meters
on the 1:10/1:20/1:30/1:40/1:50/2:00
Two sets of:
Swim 50 Meters
on the 30/35/40/45/50/55
No rest go directly into the next round – use the 25’s to re-stablish breath control and your pace.. if you must rest – rest only until you catch your breath. You shouldn’t have to rest if you picked the right pace.
Warm down
Practice some streamlines and flip turns if you have time.