Tuesdays@6 4 week Masters Swimming
Week 1: Rotation and Balance / October 8
Finding your balance in the water and develop a rotation in your hips
Endurance, slow swimming
Focus on stay relaxed and use rotation in hips and stretching forward from shoulder out to finger tips
Week 1 / Workout 1
WARM UP
200 Swim: 50kick / 100 Swim / 50kick
DRILLS (all with fins)
6x 50, (2x)
1. 90 degrees Rotation with arm on side,
2. Cork screw rotation.
3. 45 degrees fast rotation.
6x 25 90 degrees rotation and full stretch forward from shoulder to fingers (keep arms and hand under the surface at all times.
6x 50 catch-up with full arm recovery with 90 degrees rotation, focus on long stretch
6x 25 easy normal swim with all focus on rotation and reaching forward from the shoulder
SWIM (for beginners, cut in half)
500: (250) easy (all focus on relaxing)
5x 100 (3x100) easy hypoxi breathing every 3rd and 5th stroke, alternate each 25
300 (150 ) easy ( all focus on relaxing )
6x 50 (3 x 50) easy with pullbuyo
KICK: 200 easy freestyle (Fins)
4x 50 easy (no Fins) RELAX FEET .
COOL DOWN – 200 swim
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Week 1 / Workout 2
WARM UP
200 (50 Swim/50 kick)
DRILLS
10x 50 balance kicking on side (fins) change side after 25
200 catch up with 90 degrees rotation
5x 50 catch up all focus on reac hing forward from the shoulder to finger tip
PULL ( beginners do 1 x only)
2x 300 easy swim, only paddles, no fins, focus on hypoxi breathing 3/5 per 25y
2x 200 easy only paddles, no fins, focus on hypoxi breathing 3/5/ per 25y
2x 100 easy with pull buoy no paddles, no fins
2x 50 sprint with pull buoy no paddles, no fins
KICK
300 easy with kick board
4x1 min sec Vertical kicking
COOL DOWN – 200 swim
Week 2: Breathing and Advanced Drills / October 15
Focus on the timing of the breath and how we use the rotation to assist
The advanced drills add to the balance and sets you up for smooth freestyle swimming
Finding your pace in any distance swimming without losing your rhythm
Week 2 / Workout 1
WARM UP
200 Swim
50 kick / 100 Swim / 50 kick
DRILLS (all with fins)
8x75
1,2: sidekick with rotation,
3, 4: one arm swim the other on your side, breath on the same side as the arm you swim with, change arm after 75.
5,6: six-kick, one arm in front swim with other, rotate hip and head down pause the bring hand / arm forward.
7,8: catch-up with focus on the same pause as the six-kick drill
SWIM (pacing for beginners, cut in half)
3x 75+50+25~25+50+75
10 sec rest between each distance the take 1min after the set 80% of max effort (your 500 racing pace)
KICK
4x 100 kick:
1: backstroke kick
2: freestyle kick
4x 30 sec vertical kicking 30 sec rest
COOL DOWN – 200 swim
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Week 2 / Workout 2
WARM UP
200 (50 Swim / 50 kick)
DRILLS
200 Catch up with focus on the timing of the rotation before the hand arms comes forward.
200 Six-kick, again all focus on rotating hip and head down after your breath then pause and bring hand and arm forward (one arm only, change arm after 100)
200 One arm swim the other on side, breath on the same side as the arm you swim with and when the hand exit the water 200 side kick with rotation ( try not to rotate head when you take the breath, change side after 100
PULL (race pacing, 80% of max effort).
4x (4x50) 10 sec rest between each 50
KICK
400 easy with kick board
4x1 min sec Vertical kicking
COOL DOWN – 200 swim
Week 3: Smooth Freestyle Swimming / October 22
More focus on hand entry exit and the recovery
Wrist awareness, high elbow catch and where to put the power, “the pull”
Strength and power swimming
Week 3 / Workout 1
WARM UP
200 Swim/50kick/100 Swim/50kick
DRILLS (all with fins).
4x25 sculling (front, middle, the exit and on your back)
100 catch no recovery.
4x25 sculling (front, middle, the exit and on your back)
100 pull ( power drill) no recovery.
4x25 catch, pull, exit no recovery.
100 shark fin.
4x25 drag finger on water surface in the recovery ( full
100 Catch up with enter hand 3 times in the water the
SWIM ( power, beginners, cut in half).
2x100 90% of max effort (long rest, at least 1 min)
2x75 90% of max effort (long rest, at least 1 min)
2x50 90% of max effort (long rest, at least 1 min)
2x25 90% of max effort (long rest, at least 1 min)
KICK
100 easy kick
1: backstroke kick
2: freestyle kick
4x 50 max kick ( 1 min rest )
COOL DOWN – 200 swim
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Week 3 / Workout 2
WARM UP 200 (50 Swim/50 kick)
DRILLS 2X
100 catch ( focus on keeping the elbow in front of head),
100 pull ( focus on high elbow, pull with forearm)
100 exit (focus on pushing hand back before finishing stroke)
100 slow motion swim with recovery ( key, relax)
PULL (power, 90% of max effort).
200 build ( first 50 easy then build tp 90% effort on last 50)
4x50 max effort (long rest,1 min )
KICK 100+75+50+25, (25 easy/25max effort)
200 easy cool down
Week 4: Building Technique and Endurance for Open Water Swimming / October 29
For a smooth freestyle and effortless swimming in open we need to other useful drills to master wave, wind, competitors and sighting.
This week is all dedicated to Open Water Swimming to gain confidence and strength for any water and weather condition.
Week 4 / Workout 1