Home Swimming Pool Each day Swim Coach Exercise #171

Each day Swim Coach Exercise #171

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SwimSwam’s day by day swimming exercise collection is a set of exercises written by coaches from a wide range of backgrounds. All day by day swimming exercises have been written utilizing Commit Swimming. The exercises themselves are usually not indicative of SwimSwam’s or Commit’s views on coaching. They strictly mirror the opinions of the creator swim coach.

Exercise Context

  • Function:  Base constructing
  • Goal age group:  19-22 years previous
  • Goal stage:  Nationwide/ Collegiate Degree
  • Weeks till goal meet:  7 weeks
  • Crew Location:  United States
  • Course:  50 Meters
  • Shared exercise hyperlink:  Click here to view this workout on commitswimming.com

The Exercise

10:00 dynamic warm-up on deck

Heat-up your alternative 1-2-3
    1 x 1200 on 20:00

Drills [focus on catch and hand acceleration]
1 x 50 on 1:20 scull 5 with face in, swim 5 with head up, concentrate on fingertip place in catch
1 x 50 on 1:20 2×2 drill, one cycle head up, one cycle head down, concentrate on fingertip place in catch and hand acceleration
1 x 50 on 1:20 Excessive catch-up concentrate on hand acceleration entrance to again
3x
     1 x 50 on 1:05 25 drill 1/25 drill 2
     1 x 50 on 1:05 25 drill 2/25 drill 3
     1 x 50 on 1:05 25 drill 3/25 swim sturdy

Relaxation 2:00 placed on sox, have fins prepared

Resistance
    3x
        1 x 25 on :30 swim to mid pool
        Three x 25 on :30 [10 vertical DK strong, focus on kicking both directions
        1 x 25 on :30 [10 vertical streamline flutter kicks strong
        1 x 25 on 1:30 swim to wall, start from dead stop, 6DK+SAOK
        After round #1 add fins under sox, After round #2 fins only
    
Rest 2:00 take off gear, climb out

Tempo/Power set
    4x
        1 x 15 on :40 running start 6DK+3 cycles
        1 x 15 on :40 dead stop 6DK+3 cycles
        1 x 20 on 1:00 start in super-hero power kick in place, race to wall on whistle
        
2:00 rest to sort lanes and review set below

VO2Max set
    #SPR [Freestyle
        12 x 50 on :55 [[email protected] first 50 on 200 really feel, [email protected]]
        Relaxation 1:00
        eight x 50 on 1:05 [3 @ middle 50 of 200 feel, 1 @ EZ]
        Relaxation 1:00
        four x 50 on 1:15 [all @ last 50 of 200 feel]
        
    #XShort-SPR [Primary race stroke]
        6 x 50 on 1:50 [All at first 50 on 100 feel]
        Relaxation 1:00
        four x 50 on 2:10 [All at middle 50 of 100 feel]
        Relaxation 1:00
        2 x 50 on 2:30 [All @ last 50 of 100 feel]
                
2:00 prep for subsequent set

Okay-AEC [endurance kick set for aerobic capacity]
    1 x 100 cruise kick on 2:10
    1 x 50 sturdy kick on 1:00
    2 x 25 quick kick on :25
    2 x 100 cruise kick on 2:10
    2 x 50 sturdy kick on 1:00
    four x 25 quick kick on :25    
    6 x 50 on 1:05 [or Lajos’ go] Max19-20 SPL easy and Max four breaths

Coach Notes

The swim coach was requested to outline any shorthand she or he used on this exercise. Their notes ought to present some further context to this swimming exercise.

Major set is to construct anaerobic capability. Additionally a mixture of drills with concentrate on freestyle/fly catch and a few endurance kicking and a few dolphin kick work

SwimSwam’s day by day swimming exercise is powered by Commit Swimming.

Commit Swimming

Swimming information for swim coaches and swim groups, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.

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