4 x 50 (25 FR fast / 25 BK, try and maintain speed
from FR into BK)
200 IMS (25 kick / 25 drill)
4 x 50 (25 FL fast / 25 BR, try and maintain speed
from FL into BR)
200 IMS (4-4-4/12 then FR w/fist to the wall)
Main Set: 1200
8 x 150 FR
The goal here is to do as much of
the 150 as possible. Only rule is you
must touch both walls so, you can do a 50 and then go about half way and do a
mid pool turn around to get back to the wall before 2:00
Warmup: 700 400 (100 FR drill / 100 IM swim) 6 x 50 FR w/fins #1: left arm extended, right arm at side, breathe to right #2: right arm extended, left arm at side, breathe to left Focus on turning your head to breathe not rolling to breathe, only roll enough for shoulder to break the surface completely on breath side.
#3: left arm pull, right arm at side, breathe to right #4: right arm pull, left arm at side, breathe to left Focus on starting breath before the hand enters the water and pulling your face back into the water. You should see your hand on the catch of the pull.
#5 & 6: swim breathing every 3 Focus on incorporating breathing style worked on in 50 #1-4 into full stroke swimming
Main Set: 1650 Three rounds of the following: 3 x 150 FR pull no paddles (100 breathing 3's / 50 breathing 5 or 7's) 1 x 100 FR kick no fins (FAST) @ 1:00 rest Round #1: Use a sendoff that gives approximately :30 rest on the initial 200. Take the rest! Round #2: Take :10 off your sendoff Round #3: Take another :10 off your sendoff
Swim Across America (SAA) is a non-competitive charity swim held on July 20th (3rd Saturday in July), which benefits the Rush University Medical Center.
Participants have the choice of swimming a 1/2-mile, 1-mile, 1.5-mile or 3-mile distance.
The 1/2-mile and 1-mile distances are along an out-and-back course. The
1.5-mile and 3-mile distances are along the same triangular course that
Big Shoulders utilizes. The 1.5-mile distance is a single lap around
the triangular course while the 3-mile distance is two laps around the
In order to participate, each swimmer/member of the team must raise $500. Swimmers under 18 must raise $100.
Please consider joining the team or supporting a swimmer.
300 (100 IM drill / 50 choice kick streamline on back)
200 FR (breathing 3,5,7 by stroke)
100 choice kick w/board
MAIN SET: 1800
I like to make swimmers think while they swim so here is a set that
will help you think about your bodyline while swimming the long axis
strokes. Try to keep a straight line from the head to the toes with the
waterline on the top of the head, no bend at the neck or waist.
Four rounds of the following; 1 X 50 BK kick w/fins (streamline on back, hands under water, palms skimming surface) 1 X 100 BK swim w/fins (50 dbl arm, thumbs up- fingers out / 50 swim, keep wide arm pull from dbl arm into regular swim)
Four rounds of the following: Paddles optional 1 X 50 FR pull (hold pull buoy at ankles)
1 X 100 FR swim (no kicking use the core to stabilize your body, focus
on swimming straight without letting the legs swing side to side)
Four rounds of the following: 1 X 50 BK/FR swim (alternate 4 strokes BK / 3 strokes FR, focus on seamless transitions by rolling on a long axis) 1 X 100 BK/FR swim (50 BK / 50 FR, build each 50 by kicking faster to increase stroke rate)
IMO = IM order
TSFGC-up = thumbslide field goal catch up (just ask on deck)
4-4-4 or 4-4-12 = 4 left arm strokes – 4 right arm strokes – 4/12 full strokes
H-up = head up FR
WARM UP: 1000m
4 x 100 IMO kick
4 x 50 FR drill (kick as far as you can under water then swim TSFGC-up to the wall)
MAIN SET: 1200m
rounds total. The first round starts with a 300 FR followed by 4 x 50,
round two starts with a 200 FR followed by 4 x 50, and round three is a
100 FR followed by 4 x50. As the FR swims get shorter each round they
should get faster. No rest after each round go right into the FR swim
after your :05 rest on the 4th 50.
1 X (300, 200, 100) FR @ :30 rest
4 X 50
#1: 25 FL (4-4-4) / 25 BK build @ :20 rest
#2: 25 BK (4-4-12) / 25 BR build @ :15 rest
#3: 25 BR (4-4-4) / 25 FR build @ :10 rest
#4: 25 H-up / 25 FR fast (few breaths as possible) @ :05 rest