The Post with Week 3's Swim Homework

Week  3 Homework 11/20 – 12/2   

(Complete 2-3x before class in 2 weeks)

 

Workout #1

Warm-Up

200m Easy swim – focus on tracking

100m Side Kick Drill w/ fins – Body Stretch

Set #1  (Stretch, Lift ,Tracking & Timing)

2 x 50m  “L” Drill w/ fins - lead with the same arm for the whole 50, switching lead arms each 50.  RI: 15

150m  Easy swim  w/fins – focus on recovery lift & tracking

4 x 50m  “L” Switch– pay attention to tracking & timing- don’t move head while arms are moving. RI: 15

150m Easy swim w/ fins focus on tracking & timing.

Set #2  ( Pull Power – Feeling Tension on the water) * Remember you must be well rotated to catch properly

3 x 50m w / fins  RI: 15

     1^st 50 – Swim with hands in a fist or use tennis balls – focusing on an accurate catch position

     2^nd 50 – Regular swim with hands open – feeling more tension than the previous 50m

     3^rd 50 – Swim w/ hand paddles – be careful with arm positioning – don’t drop your upper arm when initiating the catch! 

200m Easy swim focus on tension in the catch – no equipment
 

3 x 50m w /  Pull buoy  RI: 15

     1^st 50 – Swim with hands in a fist or use tennis balls – focusing on an accurate catch position

     2^nd 50 – Regular swim with hands open – feeling more tension than the previous 50m

     3^rd 50 – Swim w/ hand paddles – be careful with arm positioning – don’t drop your upper arm when initiating the catch!

200m Easy swim focus on tension in the catch – no equipment

Set #3  ( Breathing patterns)

300 Easy Swim – Working on Breathing Pattern- Swim broken into 100 m thought segments:

     Odd number 100’s  - Breathe every 5 to 6 strokes – forced long exhale

     Even number 100’s- Breathe every 3 to 4 strokes.

Total: 1900 meters

Workout #2

Warm-Up

2 x 100m Swim Easy

2 x 50m 12 Kick Switch Drill w/ fins

2 x 50m  Pull with Buoy working on switch timing

Set #1  (Hand /Hip connection)

4 x 50 One Arm Freestyle w/ fins   RI: 10

200 Swim – no equipment – focus on initiating the rotation at the same time your wrap your arm to catch

*Set #2  ( Powerful pull w/ proper rotation)

3 x 300m – Each 300 broken into:   

1^st 100 -  Pull w/ buoy and hand paddles – (hand hip/ connection)

2^nd 100 -  Extended Finish Hold  (no buoy) Hold glide/ finish position 3 counts

3^rd 100 -  Pull w/ buoy and hand paddles – (hand hip/ connection)

 

* Really focus on getting well rotated before initiating a strong catch in this set.

*Set #3  ( Technique to Power)

3 x 100m Build  by 25’s

* On this set I want you to start off slow thinking about technique and then try to put more umph into your catch and rotation to drive yourself faster through the water each 25m.

Cool Down

Easy 100m

Total: 2100 meters