Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill
- Nothing today. We're going right into the main set!
(0/600m)
Main Set
- 2x400 on cruise+20 sec
#1 pull
#2 swim without pulling gear, faster than #1
4x100 on cruise
2x300 on cruise+15 sec
#1 pull
#2 swim without pulling gear, faster than #1
3x100 on cruise
2x200 on cruise+10 sec
#1 pull
#2 swim without pulling gear, faster than #1
2x100 on cruise
2x100 on cruise+5 sec
#1 pull
#2 swim without pulling gear, faster than #1
1x100 on cruise
The focus of this set is on the differences in body position and stroke count. Many swimmers pull faster than they swim. If you dispense with the hand paddles, the most obvious reason for this is hip position and body line. Have the swimmers concentrate on two things-have them count their strokes and compare these numbers when they're pulling and when they're swimming, and have them focus on their body position. Are they swimming uphill without the pull buoy?
(3000/3600m)
Last set
- 200 easy drill
(200/3800m)