Tag Archives: swim clinic

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Workouts off the beaten path: March 25-29, 2013

Workouts for March 25-29, 2013

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 scull with free kick @ r=5

Main Set-

  • 1 x 400 pull @ 6:30 or r=30
    • breathe 3/5/3/5 by 100’s
  • 16 x 25 swim @ 30 or r=5
    • every 4th 25 fast (max. 2 breaths)
  • 2 x 200 swim or pull @ 3:15 or r=15
    • push the pace on even 50’s
  • 8 x 50 swim @ 1:00 or r=15
    • descend times 1-4, 5-8
  • 4 x 100 pull @ 1:40 or r=10
    • descend times 1-4

Cool-down-
200 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday:  IM

Warm-up-
400 swim

Warm-up Set-
3 x through:

  • 4 x 50 [25 drill/25 build] @ 1:05 or r=15
    • reverse IM order
  • 1 x 100 free @ 2:00 or r=30
    • 1st 1/3 of each length underwater

Main Set-
4 x through:

  • 3 x 75 swim @ 1:40 or r=20
    • 50 fly/25 back
    • 50 back/25 breast
    • 50 breast/25 free
  • 1 x 25 easy @ 1:00 or r=30

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
2 x through:

  • 2 x 50 [25 drill/25 build] @ r=10
  • 4 x 25 [DPS:  descend stroke count 1-4] @ r=10

Main Set-

  • 1 x 400 pull @ 7:00 or r=60
    • breathe 3/5/3/5 by 100’s
  • 4 x 100 swim @ 1:45 or r=15
    • descend times 1-4
  • 1 x 300 pull @ 5:15 or r=45
    • breathe 3/5/7 by 100’s
  • 3 x 100 swim @ 1:45 or r=15
    • descend times 1-3
  • 1 x 200 pull @ 3:30 or r=30
    • breathe 3/5/3/5 by 50’s
  • 2 x 100 swim @ 1:45 or r=15
    • descend times 1-2
  • 1 x 100 pull @ 1:45 or r=15
    • breathe 3/5/7/5 by 25’s
  • 1 x 100 swim @ 1:45 or r=15
    • moderate-hard effort

Cool-down-
200 choice

Total = 3000

+++++++++++++++++++++++++

Thursday:  Swim Clinic

Last week I had the privilege of taking a team to the Senior Sectional meet in Federal Way, Washington (March 13-17).  The highlight, for many of us, was watching last Summer’s Olympic standout, Missy Franklin (Colorado Stars).  Here’s what I learned:

It’s all about the cool-downs.  Missy cooled-down after every swim.  She swam prelims and finals of 6 events, plus 4 relays:  that means 16 races, 16 cool-downs.  After her 100 backstroke final she swam 25 minutes, continuously; I know because I timed it!  Despite the ever-present group of swimmers wishing for photographs and signatures, Missy stuck to her habits and cooled-down.  That takes discipline.  I surmise that Missy’s cool-downs are probably longer than many swimmers’ warm-ups.

Her starts:  nothing fancy; it even seemed that she entered the water rather quicker than she needed to, like she could have spent more time in the air before entering the denser water.  However, once she entered the water her acceleration was noticeably quicker than any other swimmer.  The probable reason for this was streamlining.  Missy kept her body (fingers, hands, arms, head, torso, legs, feet, toes) in a tighter and straighter streamline than any other swimmer.

Her turns:  quick and efficient.  Her push-offs were horizontal, fast, and she usually surfaced about a body-length past the flags.  What was most amazing was her trajectory from the wall:  she pushed off horizontally and reached the surface gradually.  She appeared to swim (and turn) within an area not greater than 2 feet (i.e., from surface to 2-feet deep).

+++++++++++++++++++++++++

Friday:  Sprint-Based

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 75 @ 1:40 or r=15
-25 kick/25 drill/25 swim

Stroke Count Set-
12 x 25 swim @ 45 or r=15
#1:  relaxed pace, count strokes
#2:  faster pace, aim for same stroke count
#3:  fastest pace, aim for same stroke count

Recovery-
100 choice

Main Set-

  • 4 x 25 swim [max. effort] @ r=20
  • 1 x 200 swim [easy]
  • 4 x 25 swim [max. effort] @ r=20
  • 1 x 200 swim [easy]
  • 4 x 25 swim [max. effort] @ r=20

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

March 25-29, 2013

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Workouts off the beaten path: February 4-8, 2013

Workouts for February 4-8, 2013

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim, 2 x 50 swim @ r=10
200 kick, 2 x 50 kick @ r=10

Warm-up Set-
12 x 25 @ r=5
-25 scull/25 pull

Main Set-

  • 100 @ 1:40 or r=10
    • 200 @ 3:20 or r=20
      • 300 @  5:00 or r=30
        • 400 @ 6:30 or r=30
      • 300 @ 5:00 or r=30
    • 200 @ 3:20 or r=20
  • 100 @ 1:40 or r=10

Kick Set-
200 kick

Drill Set-
8 x 25 freestyle drills @ 45 or r=10
-10-beat
-single-arm x 2
-human stroke or “long dog”

Cool-down-
100 swim

Total = 3000

+++++++++++++++++++++++++

Tuesday:  IM

Warm-up-
200 swim
200 kick:  IM
200 drill:  IM

Main Set-

  • 300 pull @ 5:00 or r=30
    • breathe 3/5/3 by 100’s
  • 2 x 150 swim  @ 3:10 or r=20
    • 50 back/50 breast/50 free
  • 3 x 100 drill @ 2:15 or r=20
    • IM
  • 6 x 50 kick @ 1:30 or r=15
    • 2 fly
    • 2 back
    • 2 breast

IM Set-
20 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-

  • 1 x 400 pull @ 7:00 or r=60
    • breathe 3/5/3/5 by 100’s
  • 4 x 50 kick @ 1:30 or r=15
    • descend times 1-4
  • 2 x 200 swim @ 3:30 or r=30
    • push 3rd 50 in each 200
  • 2 x 100 kick @ 3:00 or r=20
    • push 3rd 25 of each 100
  • 4 x 100 swim @ 1:45 or r=15
    • descend times 1-4
  • 1 x 200 kick @ 5:00 or r=30
    • push 3rd 50
  • 8 x 50 swim @ 55 or r=10
    • negative split

Turns-
8 x 25 from center of pool @ 45
-fast turns!

Cool-down-
200 choice

Total = 3000

+++++++++++++++++++++++++

Thursday:  Swim Clinic

Topic:  Backstroke!

When I coach, everything is designed as a progression.  In backstroke the progression is inside to outside.  For example, backstroke starts from a solid, straight posture.  Here is a typical progression I use:

  • Swimmers stand with backs against a wall, chin slightly tucked, tall and straight as possible.
  • We then progress to kicking with arms at sides, holding a solid, straight posture.
  • Next, we add rotation to the kick:  slowly rotate side to side while maintaining your posture.
  • 10-beat backstroke:  make sure you are rotated all the way onto your side, shoulder under chin.
  • backstroke swim.

There is some debate as to head position.  Swimmers are often told to keep their heads “back,” with eyes up at the ceiling.  This leads to poor posture, less extension, uncomfortable feeling.  Neck should be long with no wrinkles in the back; eyes should be at a 45° angle, as if head is laying on a pillow.  Examples of great backstroke technicians are Japanese Olympian, Ryosuke Irie (http://youtu.be/cslxxJU-A5U), and Hungarian star, Krisztina Egerszegi (http://youtu.be/_dTdyWUbQVw, http://youtu.be/U3grRV04NbY).

Practice:

  • 4 x 25 kick
  • 4 x 25 rotational kick
  • 4 x 25 10-beat backstroke
  • 4 x 25 backstroke
  • 4 x 50 [25 10-beat/25 swim]
  • repeat entire sequence while balancing a ½ empty soda can on forehead

+++++++++++++++++++++++++

Friday:  Sprint-Based

Warm-up-
300 swim
200 kick
100 pull

Warm-up Set-

  • 8 x 50 @ 1:10 or r=20
    • 1-4:  25 kick/25 swim
    • 5-8:  25 drill/25 swim

Sprint Set A-

  • 3 x 200 swim @ 4:00 or r=60
    • #1:  straight 200
    • #2:  broken 15 seconds at 100 [subtract 15 seconds to get time]
    • #3:  broken 10 seconds at each 50 [subtract 30 seconds to get time]

Recovery-
6 x 50 pull or swim @ r=10

Sprint Set B-

  • 3 x 100 swim @ 2:30 or r=60
    • #1: straight 100
    • #2:  broken 15 seconds at 50 [subtract 15 seconds to get time
    • #3:  broken 10 seconds at each 25 [subtract 30 seconds to get time]

Cool-down-
6 x 50 pull or swim @ r=10

Total = 2500

+++++++++++++++++++++++++

February 4-8, 2013

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Workouts off the beaten path: January 28 – February 1, 2013

Workouts for January 28 – February 1, 2013

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
4 x 50 [25 kick/25 swim] @ r=10
4 x 25 [25 scull/25 pull] @ r=5

Main Set-
“Davis Mile” Plus
Broken 2500 (subtract 1 minute to get time):

  • 30 lengths [750] @ r=15
  • 25 lengths [625] @ r=15
  • 20 lengths [500] @ r=15
  • 15 lengths [375] @ r=15
  • 10 lengths [250]

Cool-down-
100 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday:  IM

Warm-up-
200 swim
200 [25 10-beat free/25 free]
200 pull

Fly Set-
8 x 25 @ 40 or r=15
-25 4-beat fly/25 fly

Stroke Set A-
2 x 300 swim @ 5:15 or r=30
-100 free/100 stroke/100 free

Back Set-
8 x 25 @ 40 or r=15
-25 10-beat back/25 back

Stroke Set B-
4 x 150 swim @ 2:50 or r=20
-50 free/50 stroke/50 free

Breast Set-
8 x 25 @ 45 or r=15
-25 3-up, 3-down breast/25 breast

Cool-down-
100 swim

Total = 2500

+++++++++++++++++++++++++

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 choice

Warm-up Set-
2 x through:

  • 100 pull @ 1:45 or r=15
  • 2 x 50 @ 1:10 or r=15
    • 25 kick/25 drill

Main Set-
2 x through:

  • 4 x 50 swim @ 55 or r=10
    • @ 500 pace
  • 200 swim @ 4:00 or r=45
    • easy
  • 2 x 100 swim @ 1:45 or r=15
    • @ 500 pace + 5 seconds
  • 200 swim @ 4:00 or r=45
    • easy
  • 1 x 200 swim @ 3:20 or r=20
    • @ 500 pace + 10 seconds
  • 200 swim @ 4:00 or r=45
    • easy

Total = 3000

+++++++++++++++++++++++++

Thursday:  Swim Clinic

Topic:  Streamlining!

Some reminders:

  • Feet hip-width apart
  • Hands one-on-top-of-another or side-by-side (thumbs holding them together)
  • Arms extended straight, squeezing just behind the ears
  • Legs extended straight, zipped together as you leave the wall
  • Feet pointed
  • Eyes looking at bottom of pool
  • Back flat, minimizing arch
  • Kick begins just after your feet leave the wall

Practice getting into a tight, streamlined position before you push off every wall:

  • 500 swim
  • 20 x 25 @ r=10
    • 5 x through:
      • 25 top scull with flutter kick
      • 25 middle scull with flutter kick
      • 25 bottom scull with flutter kick
      • 25 swim [1 each stroke]
  • 10 x 50 @ 1:05 or r=10
    • 25 drill/25 swim
    • 2 each stroke, 2 choice
  • 20 x 25 swim @ 40 or r=15
    • 100 IM order
  • 200 choice

+++++++++++++++++++++++++

Friday:  Sprint-Based

Warm-up-
200 swim
200 kick
100 [25 scull/25 pull]

Warm-up Set-
8 x 25 @ r=10
-25 drill/25 build

Main Set-
2 x through:

  • 4 x 100 swim @ 1:50 or r=20
  • 3 x 100 swim @ 1:40 or r=10
  • 2 x 100 swim @ 1:30 or r=5
  • extra 60-120 seconds rest

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

1 28 2013 to 2 1 2013

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Workouts off the beaten path: January 21-25, 2013

Workouts for January 21-25, 2013

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 scull with free kick @ r=5

Main Set-

  • 1 x 400 pull @ 6:30 or r=30
    • breathe 3/5/3/5 by 50’s
    • negative split
  • 16 x 25 swim @ 30 or r=5
    • moderate/moderate/fast/moderate
  • 2 x 200 pull @ 3:15 or r=15
    • breathe 3/5/3/5 by 50’s
    • 2nd 200 faster than 1st
  • 8 x 50 swim @ 1:00 or r=15
    • descend times 1-4, 5-8
  • 4 x 100 pull @ 1:40 or r=10
    • descend times 1-4

Cool-down-
200 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday:  IM

Warm-up-
400 choice

Pull Set-
8 x 50 pull @ 1:10 or r=10
-25 breast/25 free

Drill Set-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-IM order

Main Set-

  • 1 x 300 swim @ 6:00 or r=30
    • 100 back/100 breast/100 free
  • 2 x 150 swim @ 3:10 or r=30
    • 50 back/50 breast/50 free
  • 3 x 100 swim @ 2:10 or r=20
    • 50 back/50 breast
  • 6 x 50 swim @ 1:05 or r=15
    • 25 fly/25 back

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
2 x 50 [25 drill/25 swim] @ r=10
200 kick
2 x 50 [25 kick/25 swim] @ r=10
200 pull
2 x 50 [25 drill or kick/25 swim] @ r=10

Main Set-

  • 4 x 100 pull @ 1:45 or r=15
    • moderate pace
  • 2 x 50 swim @ 1:00 or r=15
    • build within each 50
  • 3 x 100 pull @ 1:45 or r=15
    • moderate pace
  • 4 x 50 swim @ 1:00 or r=15
    • negative split each 50
  • 2 x 100 pull @ 1:45 or r=15
    • moderate pace
  • 6 x 50 swim @ 1:00 or r=15
    • descend times 1-3, 4-6
  • 1 x 100 pull @ 1:45 or r=15
    • moderate pace
  • 8 x 50 swim @ 1:00 or r=15
    • descend times 1-4, 5-8

Cool-down-
100 choice

Total = 3000

+++++++++++++++++++++++++

Thursday:  Swim Clinic

Axis Theory Review:  Freestyle and backstroke are “long axis” strokes, meaning they are best swum by rotating the body around a long, vertical axis down the center of the body; fly and breaststroke are “short axis” strokes, meaning they are best swum by moving the body on the short, horizontal axis at the hips.  Focus on moving along these axes and minimizing movement elsewhere.

Drills (see descriptions on “workout glossary” page):
Short Axis Drills:

  • falling drill
  • dolphin breaststroke
  • single-arm fly
  • no-arms breaststroke
  • dive stroke fly
  • 2 kicks, 1 pull breaststroke

Long Axis Drills:

  • 10-beat freestyle
  • 10-beat backstroke
  • 10-beat corkscrew
  • single-arm freestyle
  • single-arm backstroke
  • rotational kicking

2100 meters/yards practice:

300 easy swim
6 x 50 [25 kick/25 swim] @ r=10

8 x 50 [25 drill/25 swim] @ 1:05 or r=15
-long axis strokes

16 x 25 [25 drill/25 swim] @ 45 or r=15
-short axis strokes

4 x 50 swim @ 1:05 or r=15
-long axis strokes

8 x 25 swim @ 45 or r=15
-short axis strokes

200 swim
-25 long axis stroke/25 short axis stroke

100 choice easy

+++++++++++++++++++++++++

Friday:  Sprint-Based

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
4 x 75 @ r=15
-25 kick/25 drill/25 swim

Sprint Set A-
12 x 50 swim @ 1:05 or r=15
Each set of 4 x 50:

  1. 25 easy/25 fast
  2. 25 fast/25 easy
  3. 12.5 easy/25 fast/12.5 easy
  4. 12.5 fast/25 easy/12.5 fast

Recovery Set-
400 pull:  breathe 3/5/3/5 by 100’s

Sprint Set B-
12 x 25 swim @ 45 or r=15
Each set of 4 x 25:

  1. 12.5 easy/12.5 fast
  2. 12.5 fast/12.5 easy
  3. 25 easy
  4. 25 fast

Cool-down-
4 x [25 scull/25 glide stroke/25 pull]

Total = 2500

+++++++++++++++++++++++++

January 21-25, 2013

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Workouts off the beaten path: January 14-17, 2013

Workouts for January 14-18, 2013

Here is the weekly pattern of workout posts for 2013 (comments are encouraged as this schedule is flexible):

  • Mondays:  distance freestyle/pace
  • Tuesdays:  IM
  • Wednesdays:  mid-distance freestyle/pace
  • Thursdays:  swim clinic
  • Fridays:  sprint-based

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
200 pull
200 kick

Main Set-
2nd repeat faster than 1st repeat:

  • 2 x 400 @ 6:40 or r=40
  • 2 x 300 @ 5:00 or r=30
  • 2 x 200 @ 3:20 or r=20
  • 2 x 100 @ 1:40 or r=10

Drill Set-
12 x 25 @ r=5
-25 scull/25 glide stroke/25 pull

Cool-down-
100 swim

Total = 3000

+++++++++++++++++++++++++

Tuesday:  IM

Warm-up-
300 swim

Main Set-
4 x through (1 round each stroke, IM order):

  • 2 x 25 kick @ 45 or r=10
  • 2 x 50 [25 drill/25 swim] @ 1:15 or r=15
  • 2 x 100 swim @ 2:15 or r=30
    • round 1:  25 fly/25 free/25 fly/25 free
    • round 2:  25 back/25 free/25 back/25 free
    • round 3:  25 breast/25 fr/25 breast/25 free
    • round 4:  100 IM
  • 2 x 100 pull @ 1:45 or r=15
    • freestyle breathing 3/5 by 25’s
  • extra 30 seconds rest between rounds

Cool-down-
100 swim

Total = 2500

+++++++++++++++++++++++++

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
300 swim

Warm-up Set-
8 x 25 scull with freestyle kick @ r=5

Main Set-
Swim as one continuous set:

  • 1 x 300 pull @ 5:15 or r=45
    • moderate effort, breathe 3/5/3 by 100’s
  • 2 x 150 swim @ 2:45 or r=30
    • negative split each 150
  • 4 x 75 kick @ 2:00 or r=30
    • push 2nd 25 of each 75
  • 6 x 50 swim @ 1:00 or r=15
    • descend times 1-3, 4-6
  • 4 x 75 kick @ 2:00 or r=30
    • push 2nd 25 of each 75
  • 2 x 150 swim @ 2:45 or r=30
    • negative split each 150
  • 1 x 300 pull @ 5:15 or r=45
    • moderate effort, breathe 3/5/3 by 100’s

Drill Set-
8 x 25 choice of drills @ 45 or r=15

Cool-down-
200 swim

Total = 3000

+++++++++++++++++++++++++

Thursday:  Swim Clinic

Recently, I was asked, “what exactly is a Milt Nelms’ Axis Swim?”  Here was my response:

Good question! Milt Nelms is a swim coach currently living in Australia, last I heard. I coached with Milt in the early 1990′s when he collaborated with Bill Boomer (the Axis Theory of Swimming). You might say that Milt was an effective “translator” of the ideas espoused by Dr. Boomer. One of Boomer’s ideas was that freestyle and backstroke are swum on a vertical axis and that fly and breaststroke are swum on a horizontal axis. Milt developed this set during the time we coached together at Willamalane Swim Club in Springfield, OR. The purpose of the swim is to continuously switch from vertical axis to horizontal axis in one set. You might glean further information by watching “The Boomer Chronicles” a series of videos taped in 2000.

Putting this theory into practice:

When I’m teaching this concept to my swimmers I use the following analogy:  Pretend you have a javelin stuck straight down your core, jutting out from the center of the top of your head.  As you swim your body rotates around this long axis, or javelin, if you will.  Toes point to one end of the pool, javelin tip orients to opposite end.  The idea is to keep your entire body in a long, firm line, including your head, even as you roll your body to breathe.

With this image vivid in your mind:

Swim 4 x 25 freestyle @ r=10 (easy-moderate)
Swim 4 x 25 backstroke @ r=15 (easy-moderate)

The fastest long-axis swimmers keep with their bodies in a straight line, on the axis.  Also, there is neither movement along the horizontal axis nor any up/down movements; all parts are focused on straight forward movement along the line.

Common Stroke Flaws:

Hands that enter across the center line (i.e., crossing over the body’s center line upon entry) force the hips off the line in a counter balancing fashion.  Heads that return too deeply to the water after a breath cause movement off the line:  the body bounces back up in reaction to the head being forced down and off the line.

Drills to reinforce the long axis:

  • 10-beat freestyle
  • 10-beat backstroke
  • 10-beat corkscrew
  • single-arm freestyle
  • single-arm backstroke
  • rotational kicking

Drills
+++++++++++++++++++++++++

Friday:  Sprint-Based

Warm-up-
400 choice, 8 x 25 build @ r=10

Warm-up Set-
4 x 100 swim @ 2:00 or r=30
-push 4th 25
-push 3rd 25
-push 2nd 25
-push 1st and 4th 25’s

Pull Set-
400 pull:  breathe every 3rd stroke

Main Set-
4 x through:

  • 4 x 50 swim @ 1:30 or r=45
    • maximum speed on 1st 12.5, easy 37.5
    • maximum speed on 1st 25, easy 25
    • maximum speed on 1st 37.5, easy 12.5
    • maximum speed on 50
  • 1 x 100 easy @ 3:00

Total = 2600

+++++++++++++++++++++++++

January 14-18, 2013