Fall. Practice Week 05: 08/29 to 09/03, 2022

WARM UP:

KRLS – IM:  Do one length each of Kick, Right arm, Left arm, Swim – in each of the 4 strokes, of the Individual Medley.  When you do the KICK segment stay on the streamline position until you need to breathe, on flY, breasT, & freE cross your thumbs and your hands side by side, in the front end, become your kick board; on bacK you stay at streamline position the whole way, but when you need a breath, break surface and continue kicking the rest of the length.  On RIGHT arm/LEFT arm: in E & K begin swimming the lap with the arm that you will use the whole lap, and on the first stroke place the other arm at your side; in Y & T on the first pull in Y and at the end of the pullout in T leave the arm not used down at the side before the recovery.  On fly breathe to the side of the arm that strokes, make sure it is perfectly straight at the elbow during ther recovery.  On back roll out both shoulders, pay attention to the roll with the hip opposite the arm that is stroking.  On breast, touch the fingers of the arm that is at your side every time with the heel as you recover the legs, please keep the hip and thigh as straight as possible.  On free, breathe to the side of the arm that is down; learn to drive the swimming arm, roll and breathe in a sequence, then set the head and stroke.  On the SWIM lap do your best balance and distance per stroke (5 strokes or less per length), in the 4 styles

KICKING SET:

{4 x 25 on 60” kk w/board very fast

{1 x 100 E on 2’, breathe: 3, 5, 7, 9 or 3, 5, 3, 7 depending on ability

Alternate the 4x 25 kick with the 100 hypoxic, do the number of sets recommended or as many as you have time until your workout is over. Try to break 20” on the 25 kk, every time; if you kick slower than 30”pace go on 60”, slower than 45” go on 75”.  If the 2’ interval is not enough to swim, and restart the kicking set, go on 2:15 or 2:30.

DRILLS OF THE WEEK:

1. a) Catch-up Free on the sides: Swim freestyle with a kickboard, when you roll on your side turn the board perpendicular to the water, with the hand of the recovery arm grab the board at the top, and swim with the arm on the bottom. Alternate rolling side to side, and always grab the board at the top, pay attention to rolling the hip and shoulder axis together as a unit.  Keep the head set, only move it to breathe.
2. b) Fake Arm recovery: Swim freestyle, the recovery arm will recover twice, one time to take a breathe and reset the arm at the back end while you reset the head, then recover the second time and swim the other arm for real. On the other arm recovery, repeat: recover to take a breath, reset the arm and the head, then recover and swim for real.  Pay attention to keeping the leading arm steady in the front end while you do the fake arm recovery.

TRI-ATHLETE NOTES:

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:  No equipment, Paddles, Fins, Both

COUNT STROKES: 

            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.