Warm-up
500s/200k
Sets
2x50 fly kick drill (1st w.brd on side, 2nd no brd)
1x50 fly pull drill
1x50 fly swim (breath every 3 strokes)
1x50 back kick drill (no brd)
1x50 back kick-take one pull every 10 sec
1x50 back kick-one pull ever 3 sec
1x50 back swim
2x50 brst kick (no brd)
1x50 brst drill-2 kicks, 1 pull
1x50 brst drill-3 strokes, 3 sec glide
1x50 dbl flip turn free
Cool Down
100s
Total: 1450m 1hr. 15min.
This is the first time I've been in the pool since the meet. EEK! I've been so busy. I took it easy in my warm-up and I also showed up late, so I didn't have time for much before they announced I was the coach for the evening! UGH! Talk about being put on the spot. Come up with a workout...NOW! I've learned to take it slow with them. They don't do intervals. Usually they work on one stroke a week, but I could tell they wanted something a little different. So we did a little bit of everything and I had them mostly doing drills. And we only used the board once. The board is fine sometimes, but swimmers are too dependent on it. And kicking without it is much more realistic and forces you to do more work. Ha ha ha! I'm not sure they liked it, but everyone thanked me and they learned a little English on the side too! Internationalization!
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A swim & workout journal gone mad!
1 comment:
there's a lot of misuse of boards here...
if you don't have a strong body position in the water, a board usually doesn't help, but rather hinders you from improving.
also, i find there's way to much pull buoy use for breast stroke and fly. i'm not sure what they are trying to accomplish, especially fly. i know they probably want to stay buoyant, but it just leads to nasty body position.
i cringe.
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