Swim
03/01/19
Time Crunch Swim 30 minutes
Base on beginners time 2:00 plus per 100 yards
Focus is on kicking & Hand entry
Remember fingers below wrist, wrist below elbow, paddles will help in guide fingers entering first.
Fins will help keep the legs straight and pointing toes to aid in ankles flexion
WU – warm up
200 free with fins
100 kick-board with fins
200 pull with paddles
Drill
2 x 50 fist drill
MS – main set
300 free (hand paddles and fins) “focus on kick and paddle hand entry”
4 x 50s free ( 1st -25 breast / 2nd – 25 free) ) (RI) rest interval (10 – sec)
CD – cool down
100 free easy ( with fins )
Total 1200
Swim
01/21/19
Time Crunch Swim 30 minutes
Base on beginners time 2:00 plus per 100 yards
WU – warm up
200 free
50 kickboard
100 pull
Drill
100 single arm stroke alternate arm extended out front(alternate arms every 25)
MS – main set
3 x 100 free (steady pace) (RI) rest interval (10 – 15 sec)
4 x 50 free ( fast) (RI) rest interval (10 – sec)
100 pull
CD – cool down
100 free easy ( try back stroke for 25)
Total 1150
(learning to swim)
If you have the desire to swim and cannot, I have some tips to help you get there.
Learning to swim can be fun and easier than you think.
Start out with be-friending the water, a term I picked up from a course I took “Tri Swim” coach Kevin Koskella. I have taken a few courses and watched 100s of videos on swimming.
As I post drills and workouts for you beginners I will add links to several YouTube videos demonstrating the drill. I am a big believer in visualization, as I have personally watched these videos over and over.
One it helps me to identify what the swimmer needs to work on to better their stroke and be more efficient in the water. Two it puts an imprint in your mind as you are swimming how your body should be moving in the water.
Week 1 & 2
Just get in the water do some treading/dog paddling, try floating face down exhaling air underwater turning your head to inhale air and repeat exhaling under water then come up for air, this is a good breathing drill. Spend a week or so just getting the feel of the water. See links to videos to practice. Clink on the title, you may have to restart play.
1- Spend about 5 minutes on this drill, you can break it up in 5 x 1 minutes if you can do 5 minutes continues. Try to build up to 5 continues minutes.
2- Spend about 5 minutes on this drill, you can break it up in 5 x 1 minutes if you can do 5 minutes continues. Try to build up to 5 continues minutes.
3- Body balance spend a good 5 minutes on this drill
4- Tall in the water drill
5- Breathing drills
Week 3 & 4
Update 12/30/2019
After getting balanced in the water try these 2 drills with your work out. I recommend using fins to help keep you rear end up.
1 – Shark fin drill
2 – Finger Tip drag “notice the high elbow just like in the shark fin drill, these 2 drill work together. (give it a try)
Time saving work out #1
After you feel comfortable in the water try this short simple workout.
Swim 200 yards
For the very beginner swimmer you may only be able to do the 25 yards at a time. This is fine. Swim 25 yards hold onto the side of the pool take a short rest then go for another 25 yards and repeat this until you complete the 200 yards. (I remember when I started to teach myself to swim at 30 years old. I was so out of breath after the first 25.)
100 kick board with fins if you have them
Same as above if you can only do 25 yards at a time that is fine.
Pull 200 yards
Place a pull buoy between your legs and swim 200 yards
Rest when needed
Total = 500 yards