Swim Work Outs

Campbell River, British Columbia, Canada

April 6/2010

Lane 2- Almost There!

Warm-up:

100 fr ez technique - count strokes

8 x 25m (2ki, 2A, 4S) RI 10 sec

Drills: RI 15 sec (all trns, long & strong to max distance)

· 150m - ki, fist, S, ki, dog pad, S

· 2 x 50m - 25m 1A change ½ way / 25m S

· 2 x 50m - 25m ¾ catch up w pause / 25m S

· 2 x 50m -25 A only, legs X’d / 25 S

· 1 x 50 – 25m bck - 2RA, 2LA / back S

· 1 x 100m - 25m - S, ¾ catch up, S, ¾ catch up (front hand to reach forwd & glide)

Main: RI 15s

Pyramid – 25, 50, 75, 100, 75, 50, 25

200m drafting in pairs (pass in middle of pool)

50m - ez back

4 x 25m – in 2’s sprint – spot once ea length - ki 5-7sec

Warm down: 150m – 25m lowest count possible free / 25m S bk or br

(shower laps & stretches)

Tumble turns breakdown x 5

Total - 1800m

Lane 3 – Going for 1t

Warm-up:

· 200 stroke – choice - ez technique - count strokes

· 100 kick – 1A lead change ea ½ length

· 100 pull - no pb, legs x’d (incr A tempo)

· 50 bk & 50 br

Drills: RI 10 sec

1 x 50m – Tarzan – Hd up ½ length, S to end

2 x 50m – fing tip drag to almost catch up / S

2 x 50m – push off somersault, swim and ss at line &

wall, pushing off on your back

1 x 50m - slow motion stroke

Main: ------ Focus - (breathe w hips (45 degrees)

4 x 100 – 50 smooth & relaxed, 50 good effort – RI 15s

100m bk ez – 1A lead 12 kicks ea A/ S

Pyramid – 50, 100, 200, 100, 50 - RI 15s – maintain pace

2 x 100m – 75m build, 25m ez br or bk - RI 15s

3 x 50 free – long and strong – 70% effort –on 1:15

Warm down: 200m – 25m lowest count possible fr / 25m bk or br – (shower laps & stretches)

Total – 2350 M

Notes on Group Workouts for the Campbell River Tri Club

by Bonnie Pronk (Coach).

Can use the same warm up each time so swimmers can get started without too much direction (see previous workouts)
Always include some stroke drills
- Include somersaults and flip turn drills
- Emphasize the reason for drill and focus points
Don’t drill too far before doing the full stroke (i.e. 25m long dog paddle followed by 25m swim
Vary drills and distances
Include some back and breast in each practise
Main
- Repeat 25, 50, 75 100 with short rest for aerobic work
- Gradually throw in some 200 – 400 swims as you would do in a tri pool event
- Always include a few sprints
- Always include a few lengths where it is necessary to spot
- Shorten distances when there are lots of people in the lane but try to keep rest periods short
- Ask for stroke counts and then try to reduce without losing speed
- Try to get swimmers aware of their 50 and 100 times so they can work on pace2x150 50 side kk 50 low s.c 50 build
Emphasis good streamline push offs or use of flip turns throughout practice
Have a warm down which can include drills and ez swims for 200 – 300 m
ENJOY

Glossary of terms:

25m = 25 meters etc. A = arms

bk = backstroke br = breaststroke

DPS = distance per stroke ez = easy

fr = free style ki = kick

LA = left arm mod = moderate

RA = right arm RI = rest interval

S = side or swim