Professional Swim Workouts by Professional Swim Coaches
07/04/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

07/04/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

At an earlier practice in the week, the concept of “Restart Positions” was introduced to the athletes. The dictionary definition of “restart” is: to start again or anew.

Thus the “Restart Positions” are designed to get the athletes to start anew in terms of body position and feel for the water. This concept of restart is something that I picked up from Matt Kredich (The University Of Tennessee – Knoxville) and his staff and then modified.

We start with kicking in the restart position for each stroke (focusing on body position, body line, feel for the water and drag reduction). Then we add slow swimming to the mix, taking care to always start from the restart position. The goal is to take the awareness of the body position, etc., and then maintain it as the body gets into the swim. Then we add speed to the swims (again taking care to always start from restart) and finally repetitions. All the practices this week (and for the rest of the season) follow this progression. I plan to post video of my athletes doing restart work on my blog.

Year 1, Season 2, Week 12, Day 5, Practice 1 (07/04/2013 AM)
1086 Days until 2016 US Olympic Swimming Trials

Warm-up:
400 swim
2 x 200IM on 3:30 (kick / drill x 25)
4 x 100 IM on 1:45 – Work Cross-Over Turn (BK/BR)

16 x 25 on :30 – WSAC Way x 25

  • 1: fast / easy x 12.5
  • 1: easy / fast x 12.5
  • 1: All FAST!!
  • 1: Recovery Swim (bank it up…)

Kick-set:
4 x 50 on 2:00 – Kicking in Butterfly Restart Position with snorkel
1×100 on 5:00 – Restart + 3 Strokes of Butterfly (repeat)

4 x 50 on 2:00 – Kicking in Backstroke Restart Position
1×100 on 5:00 – Restart + 3 Strokes of Backstroke (repeat)

4 x 50 on 2:00 – Kicking in Breaststroke Restart Position (with snorkel)
1×100 on 5:00 – Restart + Restart with BR/K + 3 Strokes of Breaststroke (repeat)

4 x 50 on 2:00 – Kicking in Freestyle Restart Position (with snorkel)
1×100 on 5:00 – Restart + 3 Strokes of Freestyle (repeat)

Main-set:
24 x 25 on 1:00
odd: Dive @ Race Pace + 15 meter breakout – even: Start in Restart + Swim @ Race Pace

200 Recovery Swim

WORKOUT TOTAL: 3600

The rest of the practices in this week are available in a bundle for purchaseThis free workout was provided by Walter Schroeder Aquatic Center / Schroeder YMCA Swim Team Head Age Group Coach Harmilee Cousin III.


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