Rodolfo Coaches a Master's Workout wrote:Master's Workout Wednesday August 9th, 2006
Focus: Balance in the water
Warmup: 200m Easy
Drill Set: Entire set is with 15 seconds rest.
PLEASE DO THE KICKS SETS HARD!
100m fly kick: 5 kicks on left side, 5 kicks on belly, 5 kicks on right side, 5 kicks on belly, etc.
50m fly kick, arms behind you
50m fly drill: arms stop at the end of power phase and before recovery
50m fly drill: long glide fly (glide with big kick at the end of recovery)
50m fly drill: 3 right, 3 left, 3 regular fly: focus on correct breathing.
4 X 25m fly "best technique"
100m back kick, face left for 1st 50m, then right for second 50m.
100m back kick: 5 kicks on left, 5 kicks on back, 5 kicks on right, 5 kicks on back, etc.
100m back pull w/ bouy: focus on keeping head still and rotating smoothly
4 X 25m backstroke "best technique"
100m breaststroke kick
50m breast kick, arms behind you
50m swim breast underwater as long as possible; repeat to cover distance
50m breast pull with fly kick
50m breast; go for lowest stroke count while maintaining speed
4 X 25m breaststroke "best technique"
100m flutter kick with board
100m Flutterkick: 5 kicks on left, 5 kicks on front, 5 kicks on front, 5 kicks on front, etc.
100m free pull w/ bouy: focus on keeping head still and rotating smoothly
4 X 25m Freestyle "best technique"
Lanes #1 & #2 do:
5 X 100m IMO (no Free)1:50 / 2:00
4 X 200m IM 3:30 / 3:55
3 X 300m Free 4:30 / 5:00
2 X 250m Stroke Choice (cannot be all the same stroke) 4:30 / 5:00
1 X 400 IM 8:00 / 9:30
Lanes #3 & #4 do:
4 X 100m IMO 2:20 / 2:45
3 X 200m IM 4:15 / 4:45
2 X 250m Stroke Choice (cannot all be the same stroke) 5:20 / 5:50
2 X 300m Free 5:30 / 6:10
1 X 400 IM 10:00
Lanes #5 & #6 do:
3 X 100m IMO (no Free)
3 X 100m IM
2 X 150m Stroke Choice (cannot all be the same stroke)
2 X 200m Free
1 X 200 IM
Cool Down: 200 Easy
Total Distance: 5100 / 4500 / 3500
another of Rodolfo's Coached workouts wrote:Master's July 13th Workout!
Warm Up: 200 easy
Drill: 4 X 100 drill IMO
100 IM Drill
Kick Set: 4 X 50 kick worst (kicking) stroke
4 X 50 kick 3rd best
4 X 50 kick 2nd best
4 X 50 kick best
Lane #3 & #4 do each only 3 times
Lane #5 do each only 2 times
(800 / 600 / 400)
Main Set: 5 X 100 IMO by 100
4 X 200 Worst non free Stroke
3 X 300 Best stroke
2 X 400 2nd Best non free Best Stroke
1 X 500 Free
Cool Down: 200 easy
Total Max Distance: 5200
Fruitbat wrote:WOAH thats some serious exercise going on there!!!!!!!!
I agree with JP - I find it really intersting to read a swimmers log
A "free pull" or a "pull Free" is when you swim front crawl with your arms, but have a pull bouy or other device to imobilize the legs so you don't kick... and isolate only the "pull" part, or upper body part of the swim. Ideally, good pull technique still focuses on body rotation, so the hips and stomach are still involved, but no kicking is used.Fruitbat wrote:whats a free pull?
Users browsing this forum: Exabot [Bot], Google [Bot], Yahoo [Bot] and 1 guest