by Coach Susan

Swim Workout Thursday, January 16, 2020

Review so far:

Week 1:  Saving shoulders by engaging lats & benefit of early vertical forearm (EVF)

Week 2:  Explain term “Build” in a workout and optimize amount of rotation in freestyle using water level on goggles as a guide.

New this week:

Week 3:  Explain “pyramid” term in workout and mix in backstroke and breaststroke to “round out” load on muscles.

  1. Pyramid Refers to a set of swims that grow in distance and then work back down to the starting distance.  A pyramid growing to 100 by 25s would be the following distances separated by a rest:

25 yards

50 yards

75 yards

100 yards

75 yards

50 yards

25 yards

  1. Backstroke & Breaststroke– Backstroke pulls your shoulders back which improves posture and requires an engaged core for balance and rotation.  Breaststroke arm recovery is underwater which gives shoulders a bit of a break and builds pectoral chest muscles as squeeze elbows together. Heavy emphasis on leg kick as the primary mover.

200 Choice Warm Up

Freestyle - Build:

Group 1:  6 x 25 Build - 20 sec rest (150 yd)

Group 2:  4 x 50 Build - 15 sec rest (200 yd)

Group 3: 4 x 50 Build- 15 sec rest (200 yd)

Stroke (Choose Back or Breast) + Freestyle:

Group 1:  8 x 50 on 2:00  - 25 Stroke + 25 Free (400 yd)

Group 2:  5 x 100 on 2:15 - 25 Stroke + 75 Free (500 yd)

Group 3:  5 x 100 on 2:15 - 50 Stroke + 50 Free (500 yd)

Freestyle Pyramid (Long and Smooth Stroke): 

Group 1:  25/50/75/100/100/75/50/25  - 30 sec rest  (500 yd)

Group 2: 50/100/ 200/400/200/100/50 30 sec rest (1,100 yd)

Group 3:  100/200/300/400/300/200/100  30 sec rest (1,600 yd)

Cool Down - Choice 5 minute swim

Distance before 5 minute cool down:

Group 1 1,250  yards

Group 2 2,000 yards

Group 3 2,500 yards