»
Advanced Intermediate Swim Training
Day 043 - Emphasis on pulling; recovery free/back set.
400 warm-up, 1600 pull, 300 drill, 1200 swim. Total = 3500 yards/meters 
|
TODAY'S WORKOUT STARTS OFF WITH A BIG PULLING SET, AND THEN A BREASTSTROKE DRILL AND SOME AEROBIC FREESTYLE AND BACKSTROKE.
200 swim, 200 kick warm-up
Pull four rounds of 1 x 250 freestyle and 3 x 50 breaststroke. The freestyle is aerobic effort, and the breaststroke pull is hard. Rest 15 seconds between each swim.
Today's Drill:
Breaststroke/butterfly tipping drill
This drill is intended to increase the amount of body movement in your breaststroke and butterfly (this week we will apply it to breaststroke, building all of our drills from this starting point, but next week it will be butterfly). While in freestyle and backstroke we concentrated on rolling the body from side to side, in breaststroke and butterfly the axis of rotation is front to back-think of the body as tipping forward and back, like a teeter-totter.
To do this drill, push off the wall on your front, with a light flutter kick to keep your legs afloat, and your arms relaxed at your sides. (Your back should be flat, and your head should be kept in line with your spine throughout this drill.) From this flat position, press your head and chest toward the bottom of the pool as a single unit (do not bend at the neck). As your head and chest press, your hips should rise until the back of your suit breaks the surface of the water. Release this pressure, and your head and chest will rise, while your hips sink. This is the natural motion that we will emphasize in breaststroke and butterfly swimming. Exaggerate the motion when you swim this drill, so that it will come naturally when you swim.
Swim 100 yards/meters of this drill (yes, it should be slow!), then swim 200 meters of breaststroke, emphasizing the same rise and fall of the hips.
8 x 150 swim, #1-2 freestyle, #3-4 middle 50 backstroke, #5-6 first and last 50s backstroke, #7-8 freestyle. All aerobic effort, with 20 seconds rest between 150s.
Total = 3500 yards/meters
|
|
Shopping:
