Swim Workout of the Week 05/09/14

[mrs.jacinthe]

I designed this as a base-building workout for my masters swimmers, so it's 2100 yards.  If you're already hitting the pool hard, say so and I can make it longer.  If you need it to be easier, just discontinue after any part of the set - it's a ladder, so it's just building and building.

Warm Up: Your Choice
Workout:  
4 x 25 kick at 75% effort, alternate breast and free, 0:20 rest
4 x 50 moderate pace, 0:15 rest
4 x 75 kick-drill-swim, 0:10 rest
4 x 100 free, rotating 25 sprint through the repeats (i.e. 1st 100 = 1st 25 is sprint, 2nd 100 = 2nd 25 is sprint, etc), 0:10 rest
4 x 125 breathing drills - 5, 7, 5, 7
4 x 150 @80% effort, 0:20 rest
Warm Down: Your Choice - anything but free (some swimmers will doggy paddle, some will scull, etc)

[mrs.jacinthe]

Yep, that's it exactly.

[lasagnasshole]

Thanks for posting. I haven't done a master's class, so I have no idea what the workouts look like.

What do you do for breathing drills?

I did 2250 in the pool this morning, but I don't think I really have enough speed to really differentiate between "moderate" and "sprint" and "80% effort."

Also, two questions on the kick-drill-swim sets.
1) Do you just keep stacks of kickboards around? Because if I do 25 of kick, then 25 drill, and 25 swim, my kickboard's going to be on the opposite side of the pool for starting the next leg of kicking, right?
2) What drill do you do in the middle?

Sorry if this sounds clueless. I don't know much about these more advanced workouts.

Today, I did:
Warm-up: 2x50 kick, 2x50 pull, 1x50 swim, 1x50 kick, 1x50 pull, 3x50 swim
All freestyle: 5x50, rest, 10x50, rest, 15x50
Cool down: 1x50 swim, 2x50 pull, 2x50 kick

I tend to keep it pretty simple but would be interested in mixing it up some to ward off boredom. Thanks!

[mrs.jacinthe]

May 10, 2014 9:33:41 GMT -5 lasagnasshole said:

Thanks for posting. I haven't done a master's class, so I have no idea what the workouts look like.

What do you do for breathing drills?

I did 2250 in the pool this morning, but I don't think I really have enough speed to really differentiate between "moderate" and "sprint" and "80% effort."

Also, two questions on the kick-drill-swim sets.
1) Do you just keep stacks of kickboards around? Because if I do 25 of kick, then 25 drill, and 25 swim, my kickboard's going to be on the opposite side of the pool for starting the next leg of kicking, right?
2) What drill do you do in the middle?

Sorry if this sounds clueless. I don't know much about these more advanced workouts.

Today, I did:
Warm-up: 2x50 kick, 2x50 pull, 1x50 swim, 1x50 kick, 1x50 pull, 3x50 swim
All freestyle: 5x50, rest, 10x50, rest, 15x50
Cool down: 1x50 swim, 2x50 pull, 2x50 kick

I tend to keep it pretty simple but would be interested in mixing it up some to ward off boredom. Thanks!

Good questions!  In this case, a breathing drill is simply breathing every so many pulls - 5, then 7, then 5, then 7
If you're not sure about speed, go with effort.  Easy effort would be 45-60%.  Moderate effort is around 60-75%.  Sprint effort is 75-90%.  All out is anything above that.
Don't use a kickboard.  Just do the kicking on your back in streamline.  I only use kickboards for LONG kick sets.  Drill is whatever drill you want, related to the stroke - so if you're doing breaststroke, then you might try "tiny arms" or breaststroke arms with dolphin kick ... etc.

[lasagnasshole]

OK, I clearly have no idea what I'm doing in the pool! I don't know what a dolphin kick is. I've never heard the term "streamline." And kicking on my back? LOLOLOL. Oh man. I'm so bad on my back. SO BAD. I'm not sure I'd make a full length of the pool on my back.

[onthemove]

Yeah, um, no idea what some of these drills are. Can you maybe just explain the different drills please?

[mrs.jacinthe]

May 10, 2014 10:41:18 GMT -5 lasagnasshole said:

OK, I clearly have no idea what I'm doing in the pool! I don't know what a dolphin kick is. I've never heard the term "streamline." And kicking on my back? LOLOLOL. Oh man. I'm so bad on my back. SO BAD. I'm not sure I'd make a full length of the pool on my back.

Dolphin kick is the kick for butterfly.
Streamline is a position with your hands overlapping, arms straight, and arms touching your ears. When you do it on your back, make sure to push your shoulders down and your hips up a bit.

If you aren't great on your back, you can kick on your front in streamline, just do a pull and rotary breath when you are needing to, then go back to kicking in that streamline position.

[mrs.jacinthe]

May 10, 2014 13:13:30 GMT -5 onthemove said:

Yeah, um, no idea what some of these drills are. Can you maybe just explain the different drills please?

There are hundreds of drills. If you want a great drill resource, I recommend the USMS website: www.usms.org/articles/articlesearch.php?CategoryID%5B%5D=5

The tiny arms drill is a breaststroke drill designed to remind swimmers not to take to big a pull with the arms. Basically, you do regular breaststroke, but the arms are the smallest possible movement ... Like if t-Rex did breaststroke.

[lasagnasshole]

May 11, 2014 16:14:13 GMT -5 mrs.jacinthe said:

May 10, 2014 10:41:18 GMT -5 lasagnasshole said:

OK, I clearly have no idea what I'm doing in the pool! I don't know what a dolphin kick is. I've never heard the term "streamline." And kicking on my back? LOLOLOL. Oh man. I'm so bad on my back. SO BAD. I'm not sure I'd make a full length of the pool on my back.

Dolphin kick is the kick for butterfly.
Streamline is a position with your hands overlapping, arms straight, and arms touching your ears. When you do it on your back, make sure to push your shoulders down and your hips up a bit.

If you aren't great on your back, you can kick on your front in streamline, just do a pull and rotary breath when you are needing to, then go back to kicking in that streamline position.

I still have no idea what most of these terms mean.

Maybe I should just stick with the simple stuff I've been doing.

[mrs.jacinthe]

May 11, 2014 16:47:45 GMT -5 lasagnasshole said:

May 11, 2014 16:14:13 GMT -5 mrs.jacinthe said:

Dolphin kick is the kick for butterfly.
Streamline is a position with your hands overlapping, arms straight, and arms touching your ears. When you do it on your back, make sure to push your shoulders down and your hips up a bit.

If you aren't great on your back, you can kick on your front in streamline, just do a pull and rotary breath when you are needing to, then go back to kicking in that streamline position.

I still have no idea what most of these terms mean.

Maybe I should just stick with the simple stuff I've been doing.

I'm happy to help, seriously. Which terms do you need me to define better? I'm on my tablet, so posting links, photos, and videos is tough, but tomorrow am when I'm back on the computer, I can certainly provide visual aids.

[boston340]

May 9, 2014 21:31:21 GMT -5 @mn06 said:

Beginner here. I understand everything except was wondering what the "kick-drill-swim" is? Is it 25 focusing on kick, 25 on a drill, and 25 on swim? Thanks!

Sent from my PH44100 using Tapatalk

What does 25 on drill mean?  And 25 on swim?

Edit: ignore this, I see it was answered!

[mrs.jacinthe]

lasagnasshole

A good streamline photo:


A good video of dolphin kick: