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Looking for a swim workout:

Posted: February 26, 2007

Standard Warm Up:

Group One: 400 Swim, 200 Kick on Back, 100 Scull
Group Two: 300 Swim, 150 Kick on Back, 100 Scull
Group Three: 200 Swim, 100 Kick on Back, 50 Scull
Group Four: 100 Swim, 50 Kick, 50 Scull
All Groups: Coaches Choice of Number of 50’s and interval..

First series of Drills
Kick Right Side
Kick Left Side
3 second Pause (keep head still)
2 second Pause (snap hips, keep kick small and fast)
1 second Pause (flip wrist on finish)
100 % effort on legs 50% effort arms
50 easy

Second Series
Head up swim
Goggles out of water
Water at mid forehead
Eyes toward bottom of pool
50 easy

Warm Down: Length may vary for group and time

Week 1-10 Emphasis

1. Check in with swimmers, Test set 10 minute swim how far can you go? Stroke explanation, body position, breath, propulsion, teach First Series Drills
2-5. Review stroke mechanics, Review First Series of Drill, Teach Second Series of Drills
6-8. Review stroke mechanics, practice drills, add swimming around buoys
9-10 Review stoke mechanics, practice drills, mass swimming, Test set 10 minute swim how far can you go?