THE BASICS
Week 2 – 8/13 to 17 – Fall 2018
STREAMLINE GLIDE:
Every time you dive or push off a wall. Hand on hand, 4 fingers on 4 fingers, thumb of the hand on top holds on to heel of the hand below. Lock your elbows, set your arms right behind your ears, and turn your body into a spear.
COUNT STROKES:
How do you know what you are doing if you do not count your strokes? Counting strokes helps you to focus on the task, you cannot think about anything else, it allows you to concentrate and maintain the correct intensity during each swim. To identify what intensity you are training at, improve like you never thought it was possible, learn to swim slow and get fast, practice doing drills and skills that help you to live in the water, touch water efficiently. To learn how to use the letter/number methodology, please go to TIPS: Technique Instructions for Perfect Swimming:
PAY ATTENTION:
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
Remember:
Why swim? If you can fly!
WARM UP:
EKTY 1, 2, 3, 4 – Free, Back, Breast, Fly. Swim the number of laps, in each stroke, written at the end the four strokes, i.e. 1, 2, 3, 4 means that you swim 1 lap of each stroke, then 2 of each, then 3 of each, and finish with 4 laps of each stroke or 25, 50, 75 and 100 for each stroke. Pay attention to what distance needs to be done at BBDPS, 1 OB (over best), 2 OB, 3 OB, etc.
KICKING SET:
Fins {EY: b, s, b, s – This kicking set requires the use of fins, alternating sequences of flutter (E) and dolphin (Y) kicks; one length each on the belly, right side, back, and left side. On the belly and back try to stay underwater and streamlined the whole length, if you need a breath on the belly take a stroke, breathe and dive in again; on the back, float up and kick the rest of the way at the surface. On the sides, remain on the ‘I’ position, (trailing arm down on the top leg – shoulder to the sky, leading arm extended above the head – armpit to the bottom). For more explanations on body positions described with letters, go to TIPS and see The Letters of the Strokes. Observe the distances, (200’s, 100’s or 50’s), and time intervals of rest recommended.
DRILL OF THE WEEK:
Rotational 180o – Nose Up: Maintain your head steady looking to the sky, keep your hands on your thighs, use flutter kick, when rotating your shoulder axis and hip axis roll as a unit, try to hold the position of shoulder to the sky and shoulder to the bottom as long as possible. Roll in one motion, do not lay on your back, and always point one shoulder to sky and one shoulder to bottom, learn to rotate by pressing the high hip down.
Rotational 180o – Nose Down: Maintain your nose toward the bottom as long as you can hold your breath comfortably, keep your hands on your thighs, use a flutter kick, make sure you rotate your shoulder axis and hip axis together as a unit. Rotate side to side every time, do not stop on your belly, breathe every three or four rotations, and use your high hip help you rotate.
CODES:
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 swimgym.net find the sections of 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.
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: Naked (no equipment), Paddles, Fins, Both
STROKE COUNT:
Do you want to learn more? Please click the following link: https://swimgym.net/t-i-p-s/
EVERY SET YOU SWIM IS AS FAST AS YOU CAN,
EASY ENOUGH SO YOU LAST THE WHOLE SET,
ALL OUT!
COMMENTS:
If at any time you have any questions, feel free to write directly to Coach Robert Strauss at coachrs@swimgym.net
My DVD -ESPAÑOL & ENGLISH- Why Swim, If You Can Fly?! Has all the “Drills of the Week” perfectly photographed and explained. Order your copy today, please write to swimgym@swimgym.net , mention the Practice of the Week and get FREE SHIPPING NOW
ONLY $15
Date: 08-13-2018 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 1, 2, 3, 4 100 @ BBDPS, 200 @BB, 1 OB, 300 @ 1, 2, 3 OB, 400 @1, 2, 3, 4 OB, for additional explanations please go to Basics
Kick Set 20′ x 200 w/20″ Fins EY {b, s, b, s 200’s w/20″ rest until 15′ finish
Sprint Set SP3 2 x (4 x 6 str on 1:15)
50
w/50 drill 2 sets of 4 repetitions of 6 strokes from push off, ALL OUT, NO BREATH; swim easy to the 50, restart on the 1:15; after 4 rep’s, do a 50 drill of the week. See Basics
An. Threshold EN3
Intensity: 3 to 4 OB 30′ x {(1 x 200 w/30″ to 40″
{(1 x 400 w/40″ to 50″ Repeat 1x 200, 1x 400, until 35’ finish. Observe the resting intervals.
VO2max SP1
Intensity: 4 ½ to 5 ½ OB 12 x 50 on 1:30 Repeat 12x 50 leaving every 1’30”
T or K or Y min. 45” rest.
Date: 08-14-2018 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 3, 2, 1 300 @ BBDPS, 200 @ 1 OB, 100 @ 2 OB, for additional explanations please go to Basics
Prolonged Sprint SP3 2 x {6 x (5 + turn + 3) on 2:15
75 or (50)
W/50 drill, after 6 repetitions
On the first set do freestyle and 4th best stroke, on the second set choose your 2nd and 3rd best strokes. 2 sets of 6 repetitions of 5 strokes + turn + 3 strokes ALL OUT, no breath, then swim easy to the 75 or 50 and back to mid pool, restart every 2:15”. Start from “mid pool” or a distance from the wall at which you need 5 strokes to get to the wall. In fly, you will breathe at the wall, breast rhythm requires to breathe every stroke, and on back your face is out of the water.
Aerobic Training EN2
Count: (A to K) x 3
Intensity: 1½ to 2½ OB
Paddles and Zoomers or Fins 45′ x 1650 w/1:30 rest Swim 1 mile or 2 times count (A to K) x 3, try to swim a linear set, maintain your pace do not slow down. Count, keep the stroke cycles the same for the duration of the set.
Kick Set 10′ x 100 w/15″ Fins EY {b, s, b, s 100’s w/15” rest for 10 minutes
Date: 08-15-2018 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 2, 2, 2 200 @ BBDPS, 200 @ 1 OB, 200 @ 2 OB, 200 @ 3 OB, for additional explanations please go to Basics
Aerobic Training EN2
Intensity: 1½ to 2½ OB 45′ x 200 w/15” to 20” Swim 200’s, one of each stroke, observe the rest intervals. One each: Y, K, T, E, and IM.
VO2 max SP1
Intensity: 4½ to 5½ OB 20’ x 100 w/60” to 75” A to B
Swim 100’s dive in and race try breathe every 2 strokes in free and fly, including no breath for the more advanced athletes in and out of the turns
Kick Set 5′ x 25 w/5″ Fins EY {b, s, b, s 25’s w/5” with fins
Date: 08-16-2018 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 4, 3, 2, 1 400 @ 3, 2, 1, BBDPS, 300 @ 3, 2, 1OB, 200 @ 2, 1OB, 100 @ BB, for additional explanations please go to Basics
In Motion Speed SP3 2 x {(6 x 25 on 1:10) w/50 drill
6 str 2 sets of 6 repetitions of 25’s, sprint into the wall all out, no breathe the last 6 strokes
An. Threshold EN 3
Intensity: 3 – 4½ OB
Paddles optional 35′ x 100 w/ 30” to 40” 100’s observe the recommended resting intervals. Stroke choice, prefer NO free.
Kick Set 20′ x 50 w/10″ Fins EY {b, s, b, s 50’s w/15″ rest until 15′ finish
Date: 08-17-2018 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 1, 1, 1… 100 @ BBDPS, 100 @ 1OB, 100 @ 2OB, 100 @ 3OB, 100 @ 4OB, restart until 15’ are finished. For additional explanations please go to Basics
Kick Set 10′ x {(1 x 200 w/15”)
{(2 x 100 w/10”) w/20”
{(4 x 50 w/ 5”) w/20”
Fins EY {b, s, b, s 1x 200, 2x 100, 4x 50, watch the recommended rest in the middle of the swim and at the end
Aerobic Training EN2
Intensity: 1½ to 2½ OB
Count: A to J
Paddles optional 40′ x 500 w/20” to 30”
Swim 500’s take 20” to 30” rest, repeat until 40 minutes
An. Threshold EN 3
Intensity: 3 to 4 OB
Count: A to D
Fins optional 25′ x 200 w/45”
Y w/fins Swim 200’s take 45” at the end, repeat until 25′. Recommended stroke FLY with fins
Date: 08-18-2018 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 4, 4, 2 400 @ BBDPS, 1OB, 2OB, 3OB.
Aerobic Training EN 2
Intensity: 2 to 3 OB
45′ x {4 x 100 rev. IM w/15“
{8 x 50 kk belly-side w/fins w/10“
{4 x 100 3rd-4th-3rd-4th w/15“
{8 x 50 kk back-side w/fins w/10”
Repeat each swim as written, taking 15″ rest between each 100 and 10” between the 50’s. Restart until 45′ are finished. The rev. IM is ETKY, the 100’s are alternating 3rd best and 4th best strokes
The 50’s go under water the first 25 belly or back and the second 25 on the side, bottom arm leading, top arm trailing; one time face one wall then the other.
Sprint Set SP3 4 x 5 strokes on 1:30 w/50 drill
50 4 repetitions of sprint ALL OUT, no breath for 5 strokes, swim easy to the 50
Lact. An. Tolerance SP2
Count: 5½ to 6½ OB 3 or 4 x 200 on 13’ 3 – 4x 200’s dive-in, choice of stroke. Interval as shown. Active rest: swim easy 300 up to 400 after each effort.
Warm Down EN1 600 E, K, E, T, E, Y Easy swim on E breathe e/5
