THE BASICS: WEEK 3 – August 20 to 25, 2018

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.

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.

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!

{IM Drill: 4 kk Y, 7 kk K, 2 kk T, 7 kk E.
{IM Swim: Swim the 4 strokes in the Individual Medley order, YKTE @ your BB&DPS 5 strokes or less in 25 yd. pool).
4 kk Y: Lie on the ‘Y’ position, dolphin kick 4 times, on the 4th kick stroke and breathe; repeat the length of the pool.
7 kk K: Lie on the ‘I’ position (shoulder to the sky with arm parallel to body, hand on the thigh/arm pit to the bottom with arm above head in line with the body), flutter kick 4 times with the top leg, that allows for 3 kicks with the bottom leg, then stroke and lie on the other side and repeat the 7 kicks, count 4 kicks with the top leg.
2 kk T: Pull, breathe, kick, glide, hold your hands in front, then breathe, kick, glide; repeat 2 kicks for 1 pull; on the 2nd stroke think timing, shoulders and heels up together, down together.
7 kk E: Same as back: arm-pit to the bottom – shoulder to the sky, when you stroke one time, during the roll side to side, the nose goes past the water, and you count 4 kicks from the bottom leg (since both feet are kicking you do a total of 7 kicks), after you breathe, set head and stroke again back to the first side.
Continue repeating 1x IM drills, 1x IM swim until time is finished.

{4 x 25 w/kickboard} on 45”
{4 x 25 E no breath }
The 25’s kk are fast; the 25’s E are brisk: work on setting the head (steady bowline), fast feet in a small space, and shoulder shifting.
Leave on 45” or a sendoff that allows you to get at least 20” rest on the kick. Repeat the number of sets specified, alternating, the 4 kicking laps and the 4 no breathe laps.

Rotational Drill 360o: Place both hands after the Streamline glide on your thighs, then proceed to do 360o rolls, 3 to 4 times roll to the right, 3 to 4 times roll to the left; use your high hip to help you rotate. Do not use your hands, or press the sole of the foot against the water to turn, maintain proper rhythm on the feet.

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 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
K BacK
T BreasT
E FreE
uw Underwater
kk Kick
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 repetitions.

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

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.


If at any time you have any questions, feel free to write directly to Coach Robert Strauss at
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