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Asheville Swim League Workout for Thursday, January 16, 2020

Asheville Swim League Workout for Thursday, January 16, 2020

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

Asheville Swim League Workout for Thursday, January 16, 2020

Asheville Swim League

The 4th Annual Asheville Winter Swim League will kickoff in January and go through February 13th on Thursdays from 6:30 pm-8 pm. All levels and abilities of swimmers are welcome to attend!

PLEASE NOTE: AVL WSL will end on February 13th this year due to pool repairs.  

What is the AVL Swim League? The intention of the swim league is to build a better swimming community in WNC. All levels and abilities of swimmers will be training together in a friendly, cohesive, structured and coached GROUP atmosphere.

Building Speed and the Goldilocks of Rotation

Building Speed and the Goldilocks of Rotation

Building Speed and the ‘Goldilocks’ Amount of Rotation (not too little..not too much)

Swim Workout Thursday, January 9, 2020 

Build

Begin swim slow and relaxed focusing on good form while gradually increasing effort and speed. Because you finish the distance at a sprint, these will be difficult. So if the set is 2 x 100 Build, start slow on first 25 establishing a good stroke, then make each subsequent 25 faster. The last 15 yards to 25 should be an all out sprint. You restart your “build” with each swim of the set. So in the example of 2 x 100 Build, begin the 2nd 100 slow and relaxed again gradually building to spring at end.

Rotation focus

Use how far you turn your head as a guide to the amount of rotation. When you turn your head to breath attempt to get the top eye completely out of the water while keeping the bottom goggle or eye underwater. Your whole body rotates together. Imagine a skewer the length of your spine so that hips and shoulders turn together the same amount.

200 Choice Warm Up

4 x 25 Build (20 seconds rest between 25s)

Freestyle - Build Freestyle:

Group 1: 4 x 50 on 2:00 - Build

Group 2: 8 x 50 on 1:15 - Build

Group 3: 5 x 100 on 1:45 - Build

4 x 25 (20 seconds rest between 25s) - notice if goggles are above/underwater

Keep bottom goggle under and the top goggle above water when breathe. Keep hips and shoulders in line with each other:

Group 1: 4 x 50 on 2:00 - Freestyle - notice goggles

Group 2: 8 x 50 on 1:15 - Freestyle - notice goggles

Group 3: 6 x 100 on 1:40 - Freestyle - notice goggles

Endurance Freestyle – Long and strong stroke. Feel the power but keep a relatively slow stroke turnover. (relatively means compared to sprint stroke turnover at end of build swims)

Group 1: 2 x 100 - 30 seconds rest between 100s

Group 2: 1 x 300 - 1 minute rest then… 2 x 200 - 30 seconds rest between 200s

Group 3: 1 x 500 - 1 minute rest then… 1 x 400

Cool Down - Choice 5 minute swim

Distance before 5 minute cool down:

Group 1 1,000 yards

Group 2 1,900 yards

Group 3 2,400 yards 

 

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Asheville Swim League Workout for Thursday, January 16, 2020

Asheville Swim League

The 4th Annual Asheville Winter Swim League will kickoff in January and go through February 13th on Thursdays from 6:30 pm-8 pm. All levels and abilities of swimmers are welcome to attend!

PLEASE NOTE: AVL WSL will end on February 13th this year due to pool repairs.  

What is the AVL Swim League? The intention of the swim league is to build a better swimming community in WNC. All levels and abilities of swimmers will be training together in a friendly, cohesive, structured and coached GROUP atmosphere.