About This Workout
1. Relaxed and casual warm-up with one each of the three strokes: free, back, and breast.
2. Set of warm-up fifties using the drills described in the Tech Drill.
3
and 4. These four swims are all done pulling and can be viewed as one
set. Swim the first two without stopping. Break the second two in the
middle with 5 seconds rest. Breaking a swim aids psychologically in
increasing speed. And it works! The extra rest should help you improve
your pace. Try to swim the second half the same speed as the first—it
will take a little extra effort to do so. Make sure that the two broken swims are faster than the two first straight pulls.
If you don’t use paddles, remember the thumb stroke tip (see Tech Drill). If you specialize in a stroke other than freestyle, use it for this set.
5. Kick set. If you are a poor kicker, wear fins or reduce the distance to a
fifty. The first one is easy; on the second and third, work the last
lap; on the fourth and fifth, work the last fifty; and, finally, the
last seventy-five is an all-out effort.
6
and 7. Big swim set: Do these broken swims taking a little more rest
than you did in the earlier pull set (3 and 4). Try to go faster. On the
first two, break for 10 seconds rest at the halfway point. On the final
two, take 20 seconds rest at the midpoint. Using your legs should
assist you in swimming faster than you did in the pulls.
8.
Quality swim sprints will finish off the workout with a good balance.
You want to go home (or to work) with your muscles knowing you really
did a workout. Do the first easy; the second half easy, half fast; the
third all fast; repeat.
9. Easy swim to get the heart rate down.
Tech Drill
Here are some interesting drills for the fifties in set 2. Swim the first lap with an open thumb on one hand and a closed thumb on the other hand. Then alternate for the second length. You should feel the difference.
Learn to “feel” the water as well as to relax. The separated thumb will make a great difference in this ability. When you feel, you will of course be attempting to maximize the amount of water you are catching. You will become more efficient each arm stroke. (Yes, that does mean more work underwater; but that is what coaches want. More feel, more water grabbed, means more push out of each cycle.)
1. Relaxed and casual warm-up with one each of the three strokes: free, back, and breast.
2. Set of warm-up fifties using the drills described in the Tech Drill.
3
and 4. These four swims are all done pulling and can be viewed as one
set. Swim the first two without stopping. Break the second two in the
middle with 5 seconds rest. Breaking a swim aids psychologically in
increasing speed. And it works! The extra rest should help you improve
your pace. Try to swim the second half the same speed as the first—it
will take a little extra effort to do so. Make sure that the two broken swims are faster than the two first straight pulls.
If you don’t use paddles, remember the thumb stroke tip (see Tech Drill). If you specialize in a stroke other than freestyle, use it for this set.
5. Kick set. If you are a poor kicker, wear fins or reduce the distance to a
fifty. The first one is easy; on the second and third, work the last
lap; on the fourth and fifth, work the last fifty; and, finally, the
last seventy-five is an all-out effort.
6
and 7. Big swim set: Do these broken swims taking a little more rest
than you did in the earlier pull set (3 and 4). Try to go faster. On the
first two, break for 10 seconds rest at the halfway point. On the final
two, take 20 seconds rest at the midpoint. Using your legs should
assist you in swimming faster than you did in the pulls.
8.
Quality swim sprints will finish off the workout with a good balance.
You want to go home (or to work) with your muscles knowing you really
did a workout. Do the first easy; the second half easy, half fast; the
third all fast; repeat.
9. Easy swim to get the heart rate down.
Tech Drill
Here are some interesting drills for the fifties in set 2. Swim the first lap with an open thumb on one hand and a closed thumb on the other hand. Then alternate for the second length. You should feel the difference.
Learn to “feel” the water as well as to relax. The separated thumb will make a great difference in this ability. When you feel, you will of course be attempting to maximize the amount of water you are catching. You will become more efficient each arm stroke. (Yes, that does mean more work underwater; but that is what coaches want. More feel, more water grabbed, means more push out of each cycle.)
Thumbing It Drill
During the recovery stage (when the hand is out of the water) the thumb and all the fingers are relaxed. Once underwater the fingers should be lightly closed, not clamped tightly, during the pull cycle. The thumb separates as shown in Figure A.3 as the pull begins. It remains separated during the full underwater stroke. Finally, the thumb again closes in (relaxed) as the hand exits the water.
Here is why:
1. Corrects wrist/hand distortions. (Many swimmers have bent wrists.)
2. Relaxation. (Many swimmers have too much tension in their hands.)
3. Gives you a better feel of the water. Your sensitivity is enhanced more than with the “clamped” hand.
4. Stability. The thumb acts as a stabilizer or as a minifin.
TIDBIT FACTS
Top Olympic swimmers take about twelve strokes per length of a twenty-five-yard pool.
Advanced swimmers take thirteen to seventeen strokes per length.
Intermediate swimmers take eighteen to twenty-four strokes.
Beginning, uncoached, or poor technical form swimmers take twenty-five and over.
If you are not reaching/extending forward, not rolling your shoulders, or not getting the correct “feel,” you will be taking more strokes and being less efficient.
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