»
Advanced Intermediate Swim Training
Day 010 - Sprints and backstroke drill.
500 warm-up, 500 kick, 400 drill, 2000 swim, 200 warm-down. Total = 3600 yards/meters 
|
TODAY'S WORKOUT WILL INCORPORATE SOME FAST SWIMS WITH A NEW BACKSTROKE DRILL.
100 freestyle, 100 backstroke, 100 freestyle, 100 breaststroke, 100 freestyle warm-up.
Kick 500 yards/meters. Build every other 50 to a sprint
Today's Drill:
Rotation drill using one arm
Push off the wall on your back, with your hands at your sides, kicking with a light flutter kick to keep your legs afloat. Press with your shoulders and the back of your head down into the water, noticing that when you do so, your hips rise in the water. Likewise, when you release this pressure, notice that your upper body rises and your hips sink. Find an amount of pressure that leaves your body position flat along the surface of the water. Once you have found this flat position, begin to roll your hips and shoulders as a single unit from side to side, such that you are never flat on your back for more than a split-second. Now add a level of complexity to this drill. As your right shoulder lifts out of the water, recover your right arm from your side until it enters the water directly in front of your head. As your right hand enters the water, rotate your hip and shoulder toward that side, until you are lying almost completely on your right side. Now begin the backstroke pull with your right hand. As your hand finishes the pull, aggressively rotate your hips and shoulders until you are almost completely on your left side. Now you are back in the position you started at. Repeat this drill as you move down the pool.
Swim 200 yards/meters of this drill alternating 50 right/50 left arm.
Swim a 200 backstroke, while focusing on rolling the hips and shoulders during the stroke.
20 x 100, choosing an interval that will allow about 30 seconds rest at an easy-moderate effort. Swim these 100s as five rounds of four, with the first three of each four easy, and the last fast. Descend the five fast 100s from 1-5. The last 100 should approach your best time!
200 warm-down
Total: 3600 yds./m
|
|
Shopping:
