THIS WORKOUT INCLUDES BOTH STATIC AND DYNAMIC BALANCE SKILLS:
Remember, "balance" means being balanced in the water. Try to keep your head, torso, hips, and legs all in one line, parallel to the water surface. This is fundamental to efficient swimming, which is why we spend so much time on it. Do this workout at an easy, comfortable pace, except for the vertical kicking, which will be more intense. Do the entire practice at warmup and cooldown intensity. Focus on executing each drill flawlessly, not on speed. If you're using fins and feeling confident about some drills, you might want to try those drills with short-blade fins or with naked feet. The long-term goal is to be able to do all drills comfortably and relaxed without fins.
WORKOUT:
(1) 8 x 25, with :15RMax (15 seconds maximum rest after each 25, less if you don't need that much); alternate 25 Front Balance (FB) / 25 Side-Glide Balance (SGB) right / 25 Back Balance (BB) / 25 SGB left.
(2) 2 x 25 swim with :20R (20 seconds rest after each 25); focus on long reach.
(3) 2 x 25 Balanced Body Rolling (BBR) with :15R.
(4) Check heart rate.
(5) 1 x 25 SGB on your good side (the side on which you do the skills better).
(6) 2 x 25 Side-Glide Balance with Breathing (SGBB) with :15R on good side.
(7) 6 x :15 Vertical Kicking (VK) with :15R; do odd ones with hands on chest, even ones with hands out of water.
(8) 2 x 25 BBR with :15R.
(9) 1 x 25 SGB on good side.
(10) Check heart rate.
(11) 2 x 25 SGB on weak side (the side on which you have more problems doing the drills correctly).
(12) 2 x 25 SGBB with :15R on weak side.
(13) 6 x :15 VK with :10R; do odd ones with hands on chest, even ones with hands out of water.
(14) 2 x 25 swim with :20R; focus on downhill swimming.
(15) Check heart rate.
You're done! TOTAL YARDAGE for today: 800, including estimated yards for VK.
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