Solid freestyle workout - Warm up // Drills // Kicking // Pull set // Freestyle pace work. 1500+

Warm Up                              150

50                               Elementary Backstroke - Streeeeetch out your back muscles & gliiiiiide

50                               Band around your ankles - walk forward & back - hip-flexor & gluts

50                               Sitting on a buoy - spine vertical forward 25 backward Scull—upper pectorals & back

 

Drills                                           200

4 X 25                        Kick-board between legs – Freestyle – Touch kick-board at end of ea stroke. Rotate hips

4 X 25                        Catch up drill – Breath both sides & develop a rhythm

 

Kick                            200

4 X 50                        Time each 50 *** Goal Descending Times Faster

Pull                                                400/600

4 or 6 X 100                 Half with buoy Half with small buoy + paddles

Main Set                                450

15 Seconds Rest between each

3 X 150                      #1 is fast Level 4

                                    #2 is super easy Level 1

                                    #3 is 100% effort Level 5

August workout of the week

Warm Up                            200

50                               Elementary Back - stretch out & glide

50                               Band around ankles -----walk sideways

2 X 20                        Using water-aerobic Paddles----Standing deltoid lifts

50                               Floppy Freestyle

Drills                                          200

4 X 25                        Reduce breath count per 25

4 X 25                        “Build Ups” – perfect stroke & fast turn

Kick while stroking  250

10 X 25                      Using arms gradually increase intensity of kick

Pull                                              250

1 X 250                      Pull w/ parachute

Mini Set                    100

2 X 50                        Level 3----What is your interval?

Example: Time for 50 = 60secs --- Interval will be 80 secs

Main Set                              650

6 X 50                        Set & hold your interval ---Level 3

1 X 50                        Recover Level 1

6 X 50                        Set & hold shorter interval ---Level 4

July workout of the week - 1650 meters

Warm Up                            200

50                               Using fins Swim on the bottom of pool Enjoy the Peace & Quiet

50                               Elementary back --- stretch out & gliiiiide

50                               With a pull bouy –Sit up Using arms to pull  forward & backward scull

50                               Purple paddles (water aerobic) pull forward & backward

Drills                                          200

1 X 50                        Underwater freestyle – muscle memory!-Reach far forward & extend all the way back to thigh

1 X 50                        Bringing arms over Duplicate underwater stroke

4 X 25                        No snorkel – Fast turnover – exhale & alternate breathing

Kick                                             250

250                             Switch by 50= front, side, back, side, front

Pull                                              600

3 X 200                      #1 Bouy, #2 add paddles, # 3 add parachute

Mini-Set                               200

4 X 50                        Level 3 – 10 sec rest

Main Set                              200

8 X 25                        Alternate ---- Odd # Level 2 ----Even # Level 5 ------30 secs rest

Back to Basics Daily Workout

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WARM UP

50 — Swim on the bottom enjoy the quiet

50 — Fast walk / Run forward & back

50 — Scull forward & backward toes up

50 — Paddles

 

BACK TO BASICS

200 — Steady swim

150 — Kick Alternate Fast & Easy by 25

200 — Individual Medley: Fly/Dolphin, Back, Breast/Elementary Back, Free

200 — Pull ….. Free Back Free Breast

200 — Free 4 X 50 sprint 20 second rest

 

DRILLS

50 — Catch up w/ fins

100 — Hold on side (breath,breath) stroke, Hold on si….

50 — Freestyle FOCUS ON STROKE FINISH AT THIGH

Body Fat Burner Daily Workout

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1800 meters total

 

Warm Up                 200

50                               Floppy freestyle

50                               El Back

50                               Band --- legs WIDE APART - shuffle

50                               Paddles

 

Drills                          200

4 X 25                        One arm freestyle - Alternate arms – Rotate shoulders

4 X 25                        Decrease breath count

 

Pull                            600

4 X 150                      Try and count your strokes per length D.P.S. (distance per stroke!)

 

Kick                           200

4 X 50                       Level 4 Kick w/ parachute – 15 sec rest

 

Main Set                   20 Sec Rest     600

#1 -- 200                   50 Level 4 – 50 Level 2 – 50 Level 3

#2 -- 200                   75 Level 4 – 50 Level 2 – 75 Level 4

#3 -- 200                   100 Level 4 – 50 Level 2 – 50 Level 5

The Hairy Harry & Meghan Mile

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Clients…….Marc – Hello honeymoon

God save the Queen & Marc

The Hairy Harry & Meghan Mile

16 X 100------20 Seconds rest between all 100’s

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4 X 100          Warm Up & Drills---Your choice?

6 X 100          Pull + Kick + Pull + Parachute Pull + Kick + Band Pull

6 X 100            Level 1-----Flop around, any stroke or walk & loosen up shoulders

       "                Level 2-----Easy swim Loose and ready Steady & slow heart rate

        "               Level 3-----Panting but ready to go after 30 sec rest

         "              Level 4----Heart is racing - Blowing hard but can go faster

         "              Level 3-----Panting but ready to go after 30 sec rest

         "              Level 5 ---- Give 100% - nothing left!