I’m a true believer in that swimmers have to do “work” to be successful. On the other hand, I don’t like doing boring sets that are painful to watch and not very motivating.
I hear coaches talking all the time about “cool” sets they do with their kids that are fun, but I have a hard time wanting to do them because they are sometimes too easy or I don’t really see a point in them.
I decided to do a “tough” yet fun circuit set with my swimmers with my new team on Saturday. I was more than pleased with the results and my swimmers have a new sense of what getting work done is.
Workout
1 Round
1 x 400 choice
4 x 100 choice
4 x 50 choice
1 Round
4 x 200 kickboard tap drill
4 x 100 Kayak Drill
4 x 50 Rainshower drill
4 Rounds
10 x 50 FAST!
Start in Lane 1 – 15 butterfly pulls with on land stretch cords then step on on the block and GO!
Rest is getting out of the pool to the next lane and repeat (we have a 10 lane pool). After #10 get out and do 20 med ball throw downs then 50 dips on the bench and then a “Bear Crawl” back to the Lane 1
1 x 100 EZ
5 x 200 butterfly kick on back with fins
4 Rounds
on the gutter
1:00 Rocky sit ups
1:00 Russian twists
5 Rounds
1 minute Rocket ships (Streamline jumps from the bottom of the pool)
1 x 200 EZ warm down
WORKOUT TOTAL: 5600
Additional Comments:
Nothing like doing 40 x 50s ALL OUT! to get some “work” done…and a total body workout at the same time. The stretch cords helped my swimmers maintain a good finish on their strokes. I had two swimmers that did it all butterfly.
This free workout was provided by SouthWest STARS Head Coach Justin Correia.
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Sorry – not familiar – what is the rain shower drill?
It has different names, I have heard “Rooster Drill”, “Acceleration drill”…the swimmers focuses on flipping the water with their wrists at the end of the stroke. Creating a “rain shower” behind them” Technically, it makes them speed arms up towards the end of the stroke and follow through completely. Creating more constant acceleration underwater to get the right effect.