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