Tuesday, November 12, 2013
The Post with Week 2's Swim Homework
Week 2 Homework 11/12 - 11/18
(Complete 2-3x before next week)
Reminder: Leave every wall in a stretched and tight streamline position.
250m Easy swim – focus on long exhale forcing bubbles toward the bottom of the pool.
100m Streamline Kick on Back w/ fins
Set #1 (Alignment & Tracking Focus)
2 x 50m Side Kick Drill w/ fins - lead with the same arm for the whole 50, switching lead arms each 50. RI: 15
100m Easy swim w/fins – focus on glide arm staying up while breathing
3 x 50m 12 Kick Switch w/fins – pay attention to tracking- don’t move head while arms are moving! RI: 15
150m Easy swim w/ fins focused on tracking and keeping head centered.
Set #2 (Tracking &Rotation Focus)
3 x 50m Double Touch w/ fins – keep recovery arm next to the body and pay attention to your switch timing. RI: 15
200m Easy Swim w/ fins – focused on keeping the recovery arm next to – not on top of the torso.
3 x 50m Flow Drill w/ fins – Keep head centered, stretch and rotate. RI: 15
200m Easy Swim w/ fins – focused on stretch and pressing your rotation forward into the glide arm.
Set #3 (Rotation Focus)
3 x 100m Swim w/ Pull buoy & Hand Paddles. Work on keeping the bodyline long and stretched while rotating around a well-positioned and relaxed head. Work the core as a unit focusing on the lower abdominal muscles. RI: 20
350 Easy Swim – Working on Breathing Pattern- Swim broken into 50 m thought segments:
Odd numbered 50’s - Breathe every 5 to 6 strokes – forced long exhale
Even numbered 50’s- Breathe every 3 to 4 strokes.