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.
- 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
- 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