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Swimmers,
Welcome to week 3! This week, we continue with our focus on technique and building base fitness. You will notice that the pre-workout set of resistance cord pulls has jumped to 3 sets of 20 pulls. If you haven’t started using the bands, we strongly recommend that you begin with sets of 10 or 15, but with good form. Here’s a video I have linked previously regarding how to do a double arm pull with the resistance cords: https://www.youtube.com/watch?v=D37Ye_ADQ30. As always, please ask a coach if you have questions!
We are also continuing with snorkel work, adding it to various other drills and aspects of our sets. One such set this week is a short kick set using the snorkel. With your hands gripping the bottom sides of the kickboard and wearing the snorkel, kick with extended arms and your face in the water. The goal is to balance your body at the surface of the water, feeling your heels, butt and back break the surface of the water from time to time. Additionally, try to keep your shoulders steady, and not wobbling back and forth as you kick. If you don’t have a snorkel (or paddles or a resistance cord) yet, you can easily pick one up here: https://www.swimoutlet.com/dctmasters/
For tips on putting on a snorkel, check out this video: https://www.youtube.com/watch?v=qFRsCes4tHk
For tips on using a snorkel, please set aside a few minutes to watch this video: https://www.youtube.com/watch?v=fZ9yAIngqqU
Also, this week we have a **challenge set** on Wednesday. If you cannot make Wednesday’s workout, we recommend that you substitute this workout in on Monday or Friday (just let a coach know!) Then, let us know how many rounds you complete on either Facebook or our forums! This set is a favorite of Coach Katie Tobin and for this workout, the challenge is pretty reasonable! However, as the season progresses, this challenge set will progress as well, so don’t underestimate it!
As always, if you have any questions, ask a coach!
-Your MSP Coaches
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Monday
Pre-Workout:
- 3×20 Resistance Cord Pulls
- Warmup
- 300 EZ
- 300 EZ w/Snorkel (SKL) as 25 Catch Up Drill, 25 Swim
- 100 Kick w/Board and SKL – Hands at the bottom of the board on the sides, face in the water. Kick from the hips and keep your shoulders steady
- 4×50 Descend 75-90%
- 2×100 as 50@75%, 50@90% w/20s Rest
- Main
- 6×300
- #1: Pull w/SKL and Paddles @ 70% – Focus on hand placement and pull through
- #2: Pull w/SKL, no Paddles @ 70% – Focus on hand placement and pull through
- #3: 3×100 Descend (70, 80, 90%) w/20s
- #4: 3×100 Ascend (90, 80, 70%) w/20s
- #5: Alternate 50 Stroke (not Free), 50 Free @ 70%
- #6: Swim w/Paddles @ 85%
- 200 Warmdown
- Wednesday (Challenge Set)
Pre-Workout:
- 3×20 Resistance Cord Pulls
- Warmup
- 300 Swim EZ
- 300 EZ w/SKL Focus on 4 dolphin kicks off each wall
- 8×25 8 strokes hard then cruise at 70% w/10s Rest (4×50 at Wilson)
- **Challenge Main Set: The “Katie T”**
- Prep Set : 50 Fast – GET YOUR TIME!! /// Wilson: 100 Fast – GET YOUR TIME!!
- UDC: 20 x 25s on :35 /// Wilson: 10x50s on 1:10
- Your 25 or 50 Goal time is ½ your prep set time (round up!). You should be getting ample rest for each interval (~15 seconds or more). The overall goal is to complete all intervals at or under your goal time. However, if you miss your interval time, there are specific instructions below on how to proceed
- When you miss the first time, wait for your lane to return and continue. If you have your own lane, give yourself 1:00 rest (UDC) or 2:00 rest (Wilson) and then continue
- When you miss the 2nd time, do not wait. Keep going!
- When you miss the 3rd time, you are done. Swim easy for the rest of the set.
- *Post on FB/Forums on how many intervals you were able to complete.
- 100 Kick w/Board and SKL – Hands at the bottom of the board on the sides, face in the water. Kick from the hips and keep your shoulders steady
- 200 Swim w/SKL @ 70% – Emphasize Kick every other 50
- 300 Pull w/SKL & Paddles @ 70% – Focus on hand placement and pull through
- 200 Build @70-90%
- 100 Kick w/Board and SKL – Hands at the bottom of the board on the sides, face in the water. Kick from the hips and keep your shoulders steady
- 200 Build @70-90%
- 300 Pull w/SKL & Paddles @ 70% – Focus on hand placement and pull through
- 200 Warmdown
- Friday
Pre-Workout:
- 3×20 Resistance Cord Pulls
Warm up:
- 300 Swim EZ
- 6×50: 25 Catch Up Drill (SLOWLY), 25 Swim @ 70% w/ 20s Vertical Kicking at each deep end
Main:
- 10×50 as 8 strokes hard, Cruise rest @ 75% on 10s
- 200 Pull w/SKL & Paddles@ 75% on 20s
- 8×50 Descend 1-4; 5-8 @ 70-90% on 10s
- 200 Pull w/SKL & Paddles@ 75% on 20s
- 6×50 as 25 Kick on Back, 25 Backstroke @ 75% on 10s
- 200 Pull w/SKL & Paddles@ 75% on 20s
- 4×50 as 5 strokes butterly, Cruise rest @ 75% on 10s
- 200 Pull w/SKL & Paddles@ 75% on 20s
- 200 Kick EZ
- 200 Warmdown
Swimmers,
I’m not sure why the formatting is all haywire, but unfortunately, I cant edit it now. The full set without all the formatting is on Facebook at:
