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» Advanced Intermediate Swim Training
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Day 002 - Freestyle drill and IM sprinting

500 warm-up, 400 drill/swim, 600 kick, 12 IM set, 200 recovery, 100 sprint, 200 recovery, 200 underwater. Total=3400 yards/meters.        Training via ActiveMail

TODAY'S WORKOUT INCLUDES A BASIC FREESTYLE DRILL AND A FAST, LONG REST IM SET.

Warm-Up: 500 yards/meters-100 free, 100 back, 100 free, 100 breast, 100 free

Today's Drill: Hip Rotation with One Arm-
Lie flat on the surface of the water with your arms at your sides, using a light flutter kick to keep your feet afloat. As you kick down the pool, rotate your body from side to side, keeping your head still. Focus on rotating your hips and your shoulders together: your entire body should rotate as a unit, so that there is no twisting motion between the hips and shoulders.
Now you are ready to add to the drill. As your right hip and shoulder come out of the water on your rotation, recover your right hand forward to begin the stroke. Lead the recovery with your right elbow, and allow your forearm and hand to relax completely during this motion. As your hand enters the water, begin your rotation onto the right side, so that your right arm, shoulder and hip are underwater. Stretch your right hand straight in front of you, then pull under your body with your right hand. As you begin this pull, aggressively rotate your hips back to your left side. Now you are ready to start another cycle.
Swim 200 yards/meters of this drill, alternating pool lengths between pulling with the right arm and left arm. Now swim 200 yards/meters freestyle, concentrating on rotating completely to each side and relaxing the forearm on the recovery.

Kick Set: 6 x 100 freestyle kick-Choose an interval that will allow you 15-20 seconds rest.

Main Set: 12 x 100 IM-25 fly, 25 back, 25 breast, 25 free (if you are swimming long course, change strokes in midpool)
Descend #1-4 three times. Make #4 fast, #8 faster, and #12 fastest. Choose an interval that allows 10-15 seconds rest between repetitions. I suggest you log your time on #12 in order to compare it with future workout times.

100 easy, 100 IM all out (beat your time from #12), 100 easy.

Total: 3400 meters/yards