I generally write down the workouts for my athletes, and they go through the practice until it’s over.
This particular day started off just like any other, but I made the decision to cancel the written workout in favor of working on some stroke technique. The technique and drills we did were designed to help the athletes with their “sprint freestyle” stroke, which I believe is quite a bit different than a “distance freestyle stroke” and/or a “training freestyle stroke”. On the 25s, the drills were single arm drills and the swims were smooth swims working on oppositional timing.
We have a circuit we do twice per week that incorporates Jumping Rope after about 300 yards of fast swimming. The fast swimming 300 evolved into the Wall Kick set, while the Jump Ropes were a bit less than the usual 8-10 minutes of (40/20). The set to finish the practice was really fun, and incorporated a Kick-Swim FINS and Paddles Drill that we’ve been using lately. Check out the video and description of this drill at end of the following workout.
Wednesday October 9, 2013 – PM
5×100 Free (120) – 50R 50L
10x15M Single Arm Drill with FINS & One Paddle
10×25 Free Stroke Drills with FINS & One Paddle
3x: Wall Kick :25 into Fast turn and Fast 15M Breakout (timed)
Jump Rope: 7 Min (30on, 30off)
Paddles/FINS Kick-Swim Drill:
Two person relay – at least 5×50 each, go up to 9×50 Maximum. Stop once total time gets to 21 seconds under :30 per 50.
200 easy with underwater turns
WORKOUT TOTAL: 1825
Check out the video of the Paddles/Fins Kick-Swim Drill:
Here is the description of the drill: 50s with Zoomers and Paddles. Do them as a two person relay for at least 5 rounds (5×50 apiece)…up to maximum 9 rounds. Once the total time gets to 21 seconds under :30 per 50 pace, the set is over. These athletes were able to get their time to 5:39 after each athlete swam 6 rounds (I didn’t realize they were under, so they did one 50 more than they were supposed to — 6.5 rounds).
This free workouts was provided by T2 Aquatics Head Coach Paul Yetter.