By Blythe Lucero
This is often the 3rd e-book within the sequence. It includes seventy five complex point routines that target velocity and yardage, with particular routines for freestyle, person medley, dash and distance swimming. those routines are acceptable for the self-coached swimmer and triathlete, in addition to for coaches trying to find exercise routine content material for the athletes they teach.
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Additional info for Challenge workouts for advanced swimmers
09 11:01 Base / Freestyle Workouts 6 Workout Challenge: Swim your goal pace. ” Warm up: Kick: 500 500 – alternating 25s of Flutter/Dolphin Swim: 100 Easy Pull: 20 x 50 Free on :45 Swim: 100 Easy 10 x 100 Free – with one length Non-free on 1:30 Kick: Kick: 200 Choice 8 x 50 – w/Fins on :45 – streamline position Cool down: Total: 200 4,500 500 – Breathing Sequence: by 25 – every 3, 5, 7, 9... 09 11:01 Base / Freestyle Workouts 8 Workout Challenge: If your quality slips, RE-FOCUS! 09 11:01 Challenge Workouts for Advanced Swimmers 9 Workout Challenge: How would you respond positively if you found out the pool was closing in 1 hour?
Each drill is accompanied by a brief description of how to perform it. Most of these drills are also described in complete detail in the book, “The 100 Best Swimming Drills,” by Blythe Lucero. This is an excellent resource to accompany this collection of workouts. In addition to step-by-step descriptions, each drill is illustrated, and its purpose is clearly outlined. Feedback charts also follow each drill, to address common problems that can interfere with feeling the point of the drills. FREESTYLE DRILLS BALANCE Log Roll – Floating in a head lead position, and kicking continuously, go a quarter roll, hold for 5 seconds, do a quarter roll, continue, generate actions from the hips and stabilize from the core to practice balance and core centered swimming Shark Fin – To practice a well balanced recovery, float on your side, low arm leading, and kick continuously.
09 11:01 Base / Freestyle Workouts 14 Workout Challenge: How would you respond positively if the clock stopped in the middle of a set? Warm Kick: Drill: Kick: up: 500 200 Flutter 200 – your favorite Alignment Drill 500 w/Fins – streamline position Swim: 100 Easy Kick: Swim: 24 x 100 on 1:30 – Free, Choice, Pull... 09 11:01 Challenge Workouts for Advanced Swimmers 15 Workout Challenge: Visualize moving through the water at a rate of one body length per second. Warm up: Kick: Drill: 500 300 Flutter or Dolphin 500 – alternating 25s of your favorite Leverage Drill/Swim Swim: Pull: Swim: Swim: 12 x 75 Free w/15 SR – Build 500 – Breathing Sequence: by 25 – every 3, 5, 7, 9...