BE­TWEEN SEA­SON WORK­OUT

Triathlon Magazine Canada - - SWIM GEAR -

WARM-UP

400 m choice (mix of front crawl, back­stroke as de­sired)

PREP SET 4 x 150 m as 50 m kick, 50 m drill, 50 m swim

Kick can be with or with­out a kick­board; drills can be your choice, but, if look­ing for rec­om­men­da­tions, then try fist, bear claw, catch-up or one pull six kicks – see glos­sary for ex­pla­na­tions.

MAIN SET 400 m swim “per­fect stroke”

Use this 400 m to re­ally fo­cus on swim­ming your best front crawl. We all have weak­nesses and com­mon mis­takes we slip into, so take the time on this 400 m to fo­cus on “per­fect” swim­ming. Some of the items to think about might in­clude: your catch, el­bow po­si­tion, pull phase, body po­si­tion, hip ro­ta­tion, the tim­ing of your breath­ing and kick­ing from the hip. It’s im­por­tant to stay present and fo­cused here. If you have a coach or friend/train­ing part­ner on the pool deck, ask them to cap­ture some video footage. This is one of the best ways to iden­tify and cor­rect mis­takes.

4 x 25 m drill

Try the fists drill, which means swim­ming with your fists clenched. This helps im­prove feel for, and catch of, the wa­ter and helps use your fore­arms to pro­pel you through the wa­ter. When you re­turn to swim­ming with your fists open, you should no­tice the dif­fer­ence.

300 m pull buoy

Af­ter the 4 x 25 m drill, use this 300 m pull to iso­late the arms and fo­cus on your catch and pull. The buoy will also help bring your legs up and im­prove your body po­si­tion, so re­ally max­i­mize this.

4 x 50 m kick, with or with­out kick­board

En­sure you are kick­ing from the hip and fo­cus on the up­beat as well as the down­beat of your kick.

200 m swim, stroke count

Count your strokes each lap and try to re­duce them as you progress through the 200 m.

4 x 75 m

Breath­ing ev­ery 3, 5, 7 strokes by 25 m (e.g. in lap one, breathe ev­ery three strokes; lap two, ev­ery five; lap three, ev­ery seven).

100 m swim, re­laxed

Af­ter a lot of fo­cused drills and swim­ming, just switch off here and give your brain a break.

4 x 100 m

De­scend 1 to 4, so first 100 m is easy, then easy-mod­er­ate, mod­er­ate-fast, fast. Take 10 sec­onds of rest be­tween each 100 m.

BONUS SET 8 x 50 m breath con­trol, de­scend­ing breaths per 50 m

On the first 50 m you can take eight breaths, ideally four per 25 m, but as you progress through the set you “lose” one breath each time, so on the sec­ond 50 m, you aim to take seven breaths, third 50 m, six breaths, fourth 50 m, five breaths and so on, un­til the eighth 50 m, where you at­tempt to breathe just once.

It can be done! It does, how­ever, re­quire pa­tience and prac­tice if you’re new to this type of work. The key to it is re­main­ing calm, em­ploy trickle breath­ing and per­haps, most im­por­tantly, swim­ming ef­fi­ciently, which should be your pri­mary goal dur­ing a tech­nique-ori­ented work­out like this one.

COOL-DOWN

100 m easy choice swim Just re­lax and un­wind.

To­tal Work­out = 3,500 m

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