- BB&DPS – Best Balance & Distance Per Stroke: 5 strokes or less in the 4 styles in a short course pool, 10 strokes or less in long course – “Tai Chi Swimming.” Please go to T.I.P.S. for a more detailed explanation.
- OB Over Best: # of strokes recommended over your BBDPS count
- TOR Turn Over Rate
- Y FlY
- K BacK
- T BreasT
- E FreE
- uw Underwater
- kk Kick
- ‘ Minutes
- “ Seconds
- w/ with: utilized to indicate a number of seconds of rest between repetitions
- on: to indicate that everyone will do a repetition on a set send-off
- Description of Training Set: 25’ x (5 x 100 /10”)w/30” – During 25 minutes, you swim sets of 5 one-hundreds taking 10 seconds to rest after each and taking 30 seconds rest after 5.
WARM UP OF THE WEEK:
| IM mix
200 {EKTY @ BB 100 {KTYE @ 1 + BB 200 {TYEK @ 2 + BB 100 {YEKT @ 3 + BB |
During the alloted time for warm up, swim in the order of the IM mix: 200 at BBDPS, then 100 add 1 stroke OB, then a 200 of 2 strokes OB, then 100 of 3 strokes OB, and so forth until time is up. You can swim the stroke order by the 50 or 25 for variety. COUNT STROKES. |
KICKING SET:
Race board/Arrow Board: Swim 50’s: 25 very fast going down / 25 easy coming back E / E, free with free, Y / T, fly with breast or vice versa, depending which is your better stroke, Kuw / K, back dolphin underwater with back flutter on the surface. Repeat 50’s on 1:40 or with 20” to 30” rest.
Race Board Hold: Place your elbows at the corners of the board, hands holding on the sides, face in water, head in line with the spine, breathe when you need, kick as fast as you can to the 25 yard or meter mark. On the backstroke do not use a kick board.
Arrow Board Hold: Place your hands under the board, cross your thumbs, keep your arms extended, carry the board on your knuckles, and practice body balance on the way back to the 50, keep your head in line with your spine until you need to breathe. Learn to breathe without doggie paddling, steady hands.
DRILL OF THE WEEK:
- a) Pendulum: With a partner. Take a big breathe. Stand on your hands (that is place your feet on your hands), “pike position,” then have your partner swing you to the right and left so your body and legs are moved parallel to the surface. Notice you do not fall down, in fact, you fall up with your buttocks pointing up, your lungs pushing the mass up; do not let go unless you need a breath, play pendulum in balance, experiment full of air and blowing air out.
- b) Rosy Poly: With a partner. Make a ball with your body, tuck in by holding your shins with your arms, nose close to your knees. Now, your partner will summersault you in four directions: backwards first, forwards next, sideways right and left last. Your partner must assist you to get a breath every time that the face is pointing to the sky, when you are rolled on to your back. Remember to protect your nose by humming air out through it, so when you are upside down, under water, you do not flood.
During warm-up triathletes are encouraged to swim the 4 styles, it is warm-up for the entire musculoskeletal system; furthermore, swimming breaststroke can help in a race situation in the event of a foot or calf cramp, the breast kick requires to flex the foot, the way to get rid of said cramps; swimming backstroke will help the triathletes to ‘find core’, connecting the hands to the power source, the hip rotation, while keeping the head set, (no need to turn the head to breathe); the butterfly, will make you more aquatic. When swimmers do Individual Medley: Y, K, T, and E: FLY, BACK, BREAST, FREE; Tri-athletes swim: N, P, F, B: Naked (no equipment), Paddles, Fins, Both
1 stroke in Y and T is one extension to the front end; count the letter at the breath and the number at the “glide.”
1 stroke in E and K is counted when both arms have completed a revolution, the letter for one hand, and the number for the other hand; count when the revolution is completed at hand entry.
The recommended “Number of Strokes OB” over best is for short course pools, if you train in a long course pool double the recommended number and add a stroke. Obviously, the lack of turn and the extra distance makes a difference. For example if the set reads swim at 1 ½ to 2 ½ OB, it means that in the long course pool you will swim at 4 to 6 strokes over your best stroke count. We know that when you take more strokes you swim faster, up to a point that your style may suffer or tire you too quickly.
Pay attention:
Count strokes. When equipment such as paddles and/or fins are used deduct ½ stroke from the OB for each accessory that you wear.
Count your strokes and monitor your heart rate you will optimize your training. If you know your time, you are really paying attention. Training is about going FAST at the right times, as fast as YOU can, easy enough so you last every set, all out! Swimming “hard” all the time can be hazardous to your style and speed. Know at what pace you need to train every set.
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