Tuesday 11/4

This Week's Focus: STREAMLINES!  

Streamline is the most efficient and fastest way to move through the water. We use this off of every wall—starts, push-offs, turns. Be sure to watch the videos (they're pretty cool!) linked to the post on the blog about streamlines posted this week--there are 3!

Throughout all workouts concentrate on long streamlines--doing 6-8 dolphin kicks underwater and flutter kick to the surface every time you push off the wall!
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CHOOSE YOUR INTERVAL: @:50 / 1:00 / 1:15
*unless otherwise specified, these are all FREE

5/4 x 50 FREE

5/4 x 50 #3 is FLY

 
5/4 x 50 #2 & 4 are BACK

 
5/4 x 50 #1, 3, & 5 are BREAST

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CHOOSE YOUR INTERVAL:
          25s: @:30 / :40  / :50
          200 @ 3:00 / 3:30 / 4:00

200 FR last 50 is ALL OUT
10/6 x 25 streamline kick w/6-8 dolphin kicks then flutter to surface
          odds-on your stomach
          evens-on your back

200 FR last 100 is ALL OUT
10/6 x 25 choice build

200 FR last 150 is ALL OUT
10/6 x 25 IMO odds-drill; evens-swim

200 FR ALL OUT!
10/6 x 25 FR odds-build; evens-FAST

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4 x 50 FR concentrate on long streamlines and strokes...maximizing your distance with the minimal effort :)

3000/2400

 

 

 

Tuesday 10/28

This week's focus: BUTTERFLY! Check out this video, too!

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4/3 x 100 FR dec 1-4/3 @1:30 / 1:45 / 1:50

12/10 x 25 @ :35 / :40 / :45 Butterfly drill (w/fins optional). Watch the video links below!
             odds-OSU butterfly drill
             evens-3-3-3 (3 strokes right, 3 strokes left, 3 whole strokes fly)

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4 x 125 (50 FR / 25 IMO / 50 FR) @1:45 / 1:50 / 2:00

3/2 x 100 FR rotate 50 fast (#1-50 fast / 50 ez; #2- 25 ez / 50 fast / 25 ez; ...) @1:30 / 1:45 / 1:50
 
2 x 75 IM no free @ 1:20 / 1:30 / 1:40

1 x 300/200 PULL breathe 3-5-7 by 25

2 x 75 choice @ 1:20 / 1:30 / 1:40

3/2 x 100 swim @1:30 / 1:45 / 1:50

4 x 125 (50 IMO / 75 FR) @1:45 / 1:50 / 2:00

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100 easy cool down

yards: 3000/2400

Thursday 10/23

Still focusing on backstroke and backstroke drills. Check out a new drill and the videos from Tuesday.

Additionally, the fast pace work is a modification of USRPT. If you are interested in reading more about this--check out this link or you can google it :)

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400/300 mix

200 (25 streamline kick on back / 25 choice backstroke drill)
backstroke drill options: hand lead side balance, underwater arm sweeps, back kick w/body roll, 3 pull-6 kicks, frozen arm. Ask for any clarification on drills.
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10/8 x 50 BUILD @:50 / 1:00 / 1:10

             Odds-FR

             Evens-BK  

10/8 x 50 FR 12.5 easy—25 all out—12.5 easy @:50 / 1:00 / 1:10

200/150 pull DPS breathe 3-5-7 by 25

 

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4 x 25 free build to fast pace you can hold for… @:30 / :40 / :45

16/12 x 25 free holding the above pace @:30 / :40 / :45

200/150 pull DPS breathe 3-5-7 by 25

 

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12/8 x 25 w/fins @:30 / :40 / :45

                Odds-underwater

                Evens-IMO (BR is w/ FR kick) 

200 cool down DPS breathe by 3

3000/2400

Tuesday 10/21

This week's focus: Backstroke

Check out these 2 backstroke drills from a previous workout:

Back #1 = Hand Lead Side Balance

Back#2 = Under Water Arm Sweeps

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4/2 x 150 FR descend each 50
4 x 75 25 backstroke drill #1 / 25 drill #2 / 25 backstroke
4 x 25 sprint cycle

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200 FREE – sprint the first half of each 25

150 FREE Distance Per Stroke (concentrate on long strokes) and FLIPTURNS!

100 IM

50 FAST FREE!

50 EASY

100 IM

150 alternate 25 FR/25 IMO

200 PULL

 

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6/4 x 125 FREE rotate the fast 50

   -you can use fins

  - the 50 is fast, fast, fast, as fast as you can go. Like so fast your teeth hurt :)

 

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2800/2200

 

Saturday 10/18

Attention! Practice will be 5:45-6:45 AM on Saturday! The Lyons Pride meet is this weekend and warm-ups begin at that time!

Please review the Breaststroke drills below from Tuesday
Drill #1: 3 kicks 1 pull (*will now do 2 kicks!)
Drill #2: *underwater pullouts (*for drill: underwater pullout, take 1 stroke, dive back down and do another underwater pullout, repeat) 
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400/200 every 4th lap is non-free
200/100 pull breathe 3-5-7 by 25
4 x 25 sprint cycle

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4 x 75 [25 br drill underwater pullouts / 25 br drill 1 Pull 2 kicks / 25 breast]

4 x 75 fr [rotate 25 fast; last 75 is all fast!]

4 x 75 IM [odds: fly/back/breast; evens: back/breast/free]

4 x 75 fr -- concentrate on your flipturns and long streamlines!

4 x 75 kick w/ fins [25 fr / 25 fly / 25 fr]

4 x 75 swim w/fins fr or your choice ALL OUT FAST!

4 x 75 easy recovery

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2800/2500

Tuesday 10/14

Weekly Focus: Stroke-Breaststroke <---watch this video first!

9/6 x 100 FR dec 1-3 (2nd set of 3 is pull)

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Drill #1: 3 kicks 1 pull
Drill #2: *underwater pullouts (*for drill: underwater pullouts, take 1 stroke, dive back down and do another underwater pullout) 

8/6 x 50 [25 BR drill / 25 FR choice drill] odds-Drill #1; evens-*Drill#2

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4x / 3x:
               100 FR build @1:30 / 1:40 / 1:50
               75 IM no FR @1:20 / 1:30 / 1:45
               50 [25 kick/25 FR] @1:00 / 1:10
               25 *underwater BR pull outs @:30/ :40 / :45

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9/6 x 75 kick rotate fast 25 (2nd set is BR kick)


yards: 3000/2100

Butterfly Week

No practice on Thursday due to the senior night for the LTHS girls.

Also, Saturday's practice is from 5:45am to 6:45am due to the Lyons pride meet this weekend.

Butterfly drills are as follows:

#1 - dolphin kick, your choice equipment

#2 - single arm fly

#3 - Right arm/left arm/both arms with fins

Tuesday
200 swim
8 x 25 #1
8 x 50 #2/free
8 x 25 #3

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6/4 x 100 IM
8 x 25 your choice drill
6/4 x 75 free,#2, free
8/4 x 50 free
4 x 25 choice

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Your choice cool down

Breaststroke week

Once again on Thursday, be prepared to start a little late due to the girls swim meet.

Here are our 2 main breaststroke drills:

Breast kick on back(#1)
- arms at your side
- kick your heels to your palms

One pull two kick(#2)
- small pull with breathe to streamline
- two kicks
- repeat

***Remember that when you are swimming breaststroke(and butterfly) you always touch the wall with 2 Hands at the same time.

Tuesday
500/300 swim
8 x 25 #1
8 x 25 #2
4 x 25 sprint cycle
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16/8 x 75 RI=20 secs
Odds =25 #1, 25 #2, 25 breast stroke
Evens = back, breast, free

8 x 50 choice on 1:00
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Your choice cool down

Backstroke Drills

This week we are going to work on backstroke through out our workouts.  Here are the two drills I want you to check out if you have time.

Back #1 = Hand Lead Side Balance

Back#2 = Under Water Arm Sweeps

I have also updated the Lyons Masters Swimming Drills Cheat Sheet.

See you at the pool!

Coach Steve

Freestyle Drills

We are going to start working on our new freestyle drills that we are going to be using throughout the season.  Below are some links to each drill.  They provide full descriptions as well as video.  Its a great resource.  Please check it out. 

Free Style Drill Progression:

#1  head lead supine balance drill

#2  hand lead side balance drill

#3 under switch drill

#4 zipper switch drill

Cheat Sheet

Lyons Masters Swimming Drills

(source =  http://www.enjoy-swimming.com/)

Freestyle Drills

#1 - Head-Lead Supine Balance

Instructions:

• Lie flat in the water on your back.
• Slightly contract your abs to keep a straight back throughout the exercise.
• Keep your head in line with the trunk and slightly tuck in your chin.
• Keep the arms relaxed and extended at your sides.
• Start to kick with a gentle flutter kick.
• If you notice that your hips and legs drop, increase the downward pressure on your shoulder blades and on the back of your head. This should make your hips and legs rise. Don't compensate for your sinking legs by kicking harder!

#2 - Hand-Lead Side Balance

Instructions:

The starting position (Sweet Spot) is the same as the one used in the Head-Lead Side Balance drill:

• You are floating on the side. The angle between your body and the water surface is around 45°.
• Your head is still and your face is turned upward. You are looking straight at the ceiling.
• Your arms are at your sides.
• You use a supple flutter kick to move forward.

Once you feel balanced and comfortable, it's time to elongate yourself in the water:

• Extend the bottom arm forward under water until it is straight and in an overhead position.
• Your palm may be up, to the side or down, whatever feels more comfortable to you.
• Your arm should be parallel to the water surface or slightly angled down.
• Adjust your balance to take into account the changed weight distribution.
• Continue to flutter kick on the same side for the rest of the length, then repeat the exercise on your other side, and so on.
• Practice until you feel completely comfortable floating on the side with an arm extended overhead.

#3 - Under Switch

Instructions:

Push off the wall floating on the side like you did in Hand-Lead Side Balance:

• Your body is horizontal in the water, rolled about 45° away from a flat position.
• Your head is in line with the trunk and your face is turned upward.
• Your bottom arm is straight, floating underwater and extended forward, your top arm rests on your side.
• Your legs are flutter kicking.
• Now roll your head and turn your face downward. Your body rolls a little bit too until it is at a 90° angle with the water surface.

Take a few moments to adjust your balance then do the following:

• Your top arm is the recovering arm. Sneak it forward in the water and close to your body, with your hand following the midline of your body, and the palm turned inward.
• Your other arm starts to sweep backward at the same time, pushing against the water for propulsion.
• When you can see your recovering hand in front of your face, roll your body as a unit toward the other side until you are back into the initial position but on the other side.
• Breathe in a few times and adjust your balance, then repeat the same movements toward the other side, and so on.

Swimming Drill Tips

• Practice until you have internalized the right moment at which you must roll toward the other side.
• Remember to roll your body as a unit, don't anticipate the rotation with your head.
• Exhale continuously as soon as your face is submerged.
• Once you become proficient with this swimming drill, try to do double and triple switches: don't roll your head upward after the first switch but keep it down and do a few arm switches in that position before rolling up.
• You can also try to add more snap into the hip rotation to drive the switches.

#4 - Zipper Switch

Instructions:

This drill starts exactly like Under Switch:

• You are floating half on your back and half on your side.
• You use a supple flutter kick for moving forward.
• Your top arm rests on your side, your bottom arm is extended forward under water.
• Your face is turned toward the ceiling.

Once you are balanced, rotate your head in a downward position:

• Your body rolls into a position where it is at a 90° angle with the water surface.
• Your face is turned toward the bottom.
• Your arms have kept their respective positions.

Take a few moments to rebalance, then start the recovery forward of your top arm:

• Sweep your hand forward past your hip, rib cage and shoulder, as if pulling up a zipper.
• Lead the recovery with a high elbow and let your forearm dangle down from the elbow.
• Let your hand drag in the water. The pressure of the water against the hand will ensure that you lead the recovery with your elbow.
• Enter the water with your hand once it has moved past your head.
• Extend your arm forward under water into the overhead position.
• As the recovering arm enters the water, the other arm starts to sweep backward and to push against the water for propulsion.
• Simultaneously roll on your other side and continue the arm movements until one arm is completely extended in the overhead position and the other arm rests on your top side.
• You are now back into the initial position but floating on the other side. Take a few moments to catch your breath, then start the cycle again toward the other side, and so on.

Swimming Drill Tips

• Practice the drill until your recovery feels compact and efficient and you can maintain your balance throughout the whole cycle.
• Once you have mastered simple switches you can practice double and triple switches like you did in Under Switch. Multiple switches teach you the rhythm you will use while swimming the full crawl stroke.

BackStroke Drills:

Back #1 = Hand Lead Side Balance

The drill starts exactly like head-lead side balance:

• Go to the shallow area of the pool.
• Lean on your back, push off the ground, start to flutter kick and get into a horizontal position, with both arms at your sides.
• Once you are balanced, roll to the side, and get balanced again.

Once you are comfortable flutter kicking in this side position, sneak up one of your arms and extend it in front of you.

Drill Tips:

• When the arm is extended, the palm should either face the side wall or the ground.
• Try to get balanced again in this new position.
• Keep this position for the rest of the length, and switch sides for each new pool length.
• Play with the depth of the arm in the water until you find its ideal position. For some people, the arm is nearly parallel to the water surface while for others, the arm is angled down 45° or more.

• You should experience that it's easier to keep your hips and legs up in this position because the extended arm provides additional leverage.
• As you are taller with the extended arm, you should also feel that you slip better through the water and need to kick less to travel at the same speed than in head-lead side balance.

Back #2 - Under Water Arm Sweeps

The drill is an extension of Hand-Lead Side Balance. So the beginning is exactly the same:

• Go to the shallow area of the pool.
• Lean on your back.
• Start to flutter kick.
• Get into a horizontal position on your back.
• Roll on your side.
• Extend one arm in front of you, keep the other arm at your side.

Once you are balanced and comfortable in that position, do the following:

• Angle your wrist so that your hand faces backwards.
• Start to push with your hand against the water, and execute a propulsive under water arm sweep.
• Keep the other arm at your side.
• Once you have finished your arm sweep, both arms are at your sides. At that moment, extend your other arm forward, and execute the arm sweep with that arm, and so on.

Tips

• Pay attention to your balance. It is more important to stay balanced and put less force in the arm sweep than the other way around.
• With each arm sweep, roll from side to side like you learned to do in Head-Lead Side Balance Drills.
• Try to keep your head still and the face parallel to the water surface.