So we are on to day 2 and I am guessing everyone is going to be slightly sore. No big time sprinting today but not a lot of rest. We'll work our backstroke skills and see if we can loosen up the body and continue to gain some cardiovascular and muscle endurance. We'll follow the morning with some painful dryland (which is much too tedious to post - sorry). We are going to be tough cookies!!!
By the way - one can use a washer, or whatever to put on the forehead (see below) for backstroke - we will use a cup with some water in it today cuz it's what I have. Happy swimming!(Remember - if you are using these workouts, you will need to modify your intervals. We are working in a 25 meter pool.
Day 2 – Group 1
600 swim – every 3rd 25 backstroke
(525/450)
16 x 25 – 4 of each stroke @ :45
Drills
Review freestyle
· 200 as catchup/6k switch/recovery/hesitation
· 200 as 100 yanko/shotgun/people paddle
· 150 as streamline K – keep it going/barrel roll/fly up-kick
Backstroke Drills
1. Kick on back (flat) – hands @ side – cup on forehead – narrow/continuous k from hips – 6 cound
2. w/ rotation – cup on forehead
3. streamline kick – fingertips slightly above h20 – with fins – lift rib cage!!
4. w/ one arm overhead – kick and work to hold pressure 1 hand width below arm pit – use hips to rotate trunk – 8/8 then 6/6 (8 per side, then 6 per side)
5. 4 left/4 right w/ hand paddles
6. Double arm pull – on recovery touch hands in middle
7. One arm backstroke – non stroking arm held vertical – strong steady kick – deep catch
8 x 25 even shooters – on back w/ fins, odds are backstroke – evens dolphin K on back
2 and 4 ½ way under water , 6 and 8 attempt all the way
100 swim
BREAK
Kick set
3 x [4 x 100 @ 2:10 (check interval) + 2 x 25 shooters @ :50 (1 on front/2 on back)]
On 100 do #1 – spr. 1st 25, #2 – spr. 2nd etc.
Main Set
16 x 100 1-4 last 25 fly @ 2:00
5-8 last 25 back @ 1:50
9-12 last 25 breast @ 2:00
13-16 last 25 free @ 1:40
6 x 25 sprint off block – triple start (to work reaction time – take your mark “Go” 2x just reacting with hands, dive on the 3rd command)
Swim back ez – use your streamline/perfect finish!!! All free!!
300 pull on back
5600 including drills
Day 2 – Group 2
600 swim – every 3rd 25 backstroke
(525/450)
16 x 25 – 4 of each stroke @ :45
(Drills as above)
8 x 25 even shooters – on back w/ fins, odds are backstroke – evens dolphin K on back
2 and 4 ½ way under water , 6 and 8 attempt all the way
100 swim
BREAK
Kick set
3 x [4 x 100 @ 2:20 (check interval) + 2 x 25 shooters @ :50 (1 on front/2 on back)]
On 100 do #1 – spr. 1st 25, #2 – spr. 2nd etc.
Main Set
12 x 100 1-3 last 25 fly @ 2:10
4-6 last 25 back @ 2:00
7-9 last 25 breast @ 2:10
10-12 last 25 free @ 1:50
6 x 25 sprint off block – triple start (to work reaction time – take your mark “Go” 2x just reacting with hands, dive on the 3rd command)
Swim back ez – use your streamline/perfect finish!!! All free!!
300 pull on back
5300 including drills
Day 2 – Group 3
600 swim – every 3rd 25 backstroke
(525/450)
16 x 25 – 4 of each stroke @ :45 w/ fins (dolphin breast)
( Drills as above)
8 x 25 even shooters – on back w/ fins, odds are backstroke – evens dolphin K on back
2 and 4 ½ way under water , 6 and 8 attempt all the way
100 swim
BREAK
Kick set
3 x [3 x 100 @ 2:30 (check interval) + 2 x 25 shooters @ 1:00 (1 on front/2 on back)]
On 100 do #1 – spr. 1st 25, #2 – spr. 2nd etc.
Main Set
12 x 75 1-3 last 25 fly @ 2:10
4-6 last 25 back @ 2:00
7-9 last 25 breast @ 2:10
10-12 last 25 free @ 1:50
6 x 25 sprint off block – triple start (to work reaction time – take your mark “Go” 2x just reacting with hands, dive on the 3rd command)
Swim back ez – use your streamline/perfect finish!!! All free!!
300 pull – odd 50’s backstroke
5000 including drills
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