Practices → Group (Mixed Levels)
Bookmark and Share   Print this entry Print this entry
font size A A A

Main Set Shortest Day - December 22, 2011

Posted by Barbara Hummel on Dec 21, 2011 12:20PM (0 views)

How to celebrate the shortest day of the year (Winter Soltice is at 5:30 UTC on December 22, 2011)?  With short sets of 25s!   Have fun.

MAIN SET:  2000 SCY
Swim five rounds of the following, taking 20 to 45 seconds break between rounds.
4 X 25 Fly/Breast Combo on :30 (1 breast/1fly on first 25, 1 breast/2 fly on 2nd 25, 1 breast/3 fly on 3rd 25, 1 breast/4 fly on 4th 25)
4 X 25 Backstroke on :35
4 X 25 Breaststroke on :35
4 X 25 Freestyle on :30 or :25

Focus points (with video clips to give you excellent images to take to the pool):
Round #1:  Solid pushoffs and super-streamlined arms and hands on every pushoff
Round #2:  Fast kick to propel you into a forward-moving breakout.  (On breast, focus on long legs and feet together for first stroke.)
Round #3:  Focus on what your hands are doing on the pushoff and breakout.  Point them straight ahead...no resistance on the palms.
Round #4:  Focus on maintaining good form and rhythm in all your strokes...don't let the hands get stuck anywhere.
Round #5:  Championship finishes in all strokes (fingertip touch, touch under the water, head down, extended body)

One of my swimmers finished the set, swam a 50, and came up saying, "Wow, I can't believe how far I got on my pushoff after the turn."  


Tags breakout, pushoffs, rhythm, swim training


Responses

Responded Dec 22, 2011 05:23AM

It seems to me it would be awfully awkward to have my hands recovering from breaststroke and then try to go into a fly stroke. I'm just trying to think how I would transition that. I may find out tomorrow morning in the pool.
Responded Dec 22, 2011 05:23AM

Or, for that matter, to be recovering from fly and trying to go into breast.
Responded Dec 23, 2011 11:32AM

Practice slowly to start with, Sheila, get the rhythm and build up to what the set asks. I love sets like this that make the swimmer think about every last bit if they want to do it properly. If they don't they get a polite (!) request to do it again until they do concentrate all the way through! :)
Responded Dec 23, 2011 07:27PM

Thanks, GW. I am going to try it sometime over Xmas break. (Don't see my coach again until Jan 3rd.)
Responded Dec 30, 2011 04:26PM

This is a great set, in my humble coaching opinion! I love these workouts that get the swimmer to think about body control. We do some of these types of warm-ups to get the swimmers out of the "I just came from school" mode.
Responded Jan 01, 2012 09:05AM

So I did 2 rounds of this set today. On slower intervals. The breast/fly combo was a challenge, but the 2nd time through I actually felt like I was getting it. I will have to try it again some time when I'm not as fatigued.

User_go Please login or signup to leave a comment.

The Pool

Subscribe RSS Feed


Videos-Evals

Drills

Products

Practices


 

More

Underwater Tag Cloud

1650 Aaron Peirsol active drag active recoveryswimming aerobic endurance age-group Amanda Beard anchoring android Android app ascending sendoffs backstroke balance beach reading bilateral breathing birthday swim blueseventy Body Shape bodyline brain training breakout breaststroke breath control breathing Brendan Hansen broken swims butterfly catch challenge set coaches coaching combat side stroke competition crossover turn Cullen Jones Cullen JonesKarlyn Pipes-Neilsen cycle rate Dave Denniston descend set distance per cycle distance training dive dolphin dolphin kick DragSox Drills dryland DVD efficiency eggbeater kick Endless Pools Eric Shanteau Eric Vendt etiquette EVF fatigue feel Finis finish fins fist drill flip turn flip turns flutter kick Fran Crippen freestyle gallop stroke goals goswimtv.com hand entry hand exit head position heart rate hybrid IM inner strength iPhone app Jason Lezak Jeff Rouse Jessica Hardy Kaitlin Sandeno Kara Lynn Joyce Karlyn Pipes-Neilsen Kevin Clements kick kids learn-to-swim long axis strokes loping Margaret Hoelzer masters medball Michael Phelps middle distance Misty Hyman mobile video monofin neural Olympics one-hour swim open turns open water Over training pace pace clock paddles paralympics parents passive drag propulsion pull pulling pulse rates pushoffs pyramid questiontaper race specific training racing recovery relay starts resisted swimming rhythm Robert Margalis Roland Schoeman Roque Santos rotation Sara McLarty science Scott Tucker sculling SEALs shoulders sighting snorkel speed work sprint Staciana Stitts Starts stations Steve Haufler straight arm recovery streaming streamline stretch cord stretching stroke count stroke rate subscription support swim across america swim camps swim fun swim technique swim training swim video swimming Swimming Golf swimming music Swimsense swimsuit taper teaching Tempo Trainer tether timing training Triathlon tuck turn Turns underwater dolpin underwater pull Vasa water poloswimming water temp weights work to rest ratio

Who is GoSwim?

We are a group of swimmers who swim really fast, and like to help others learn how to reach their competitive potential in the area of professional swimming.

Want More GoSwim?

Subscribe to our RSS feed Subscribe to our RSS feed


 
built by devtwo