Jo's September Swims
Swim Ideas #1 | Swim Ideas #2 | Swim Ideas #3
Swim Ideas #4 | Swim Ideas #5
- Swim #1 -- Take as much rest as you need
- Goal is to keep head down and face in water
- 4x50 exhale with face in the water then 100 non free
- Repeat this pattern for 15 minutes or until you are comfortable exhaling underwater -- work both sides
- 4x50 focus on only one eye out of water when breathing then 100 non free
- Repeat the pattern for 15 minutes or until you are breathing with only one eye out of the water -- work both sides
- Then do 15 minutes of three stroke, bilateral breathing -- swim 50s and work on exhale in water, one eye to breathe
- It is essential to only practice good form.
- Swim #2 -- Take as much rest as you need
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- Five minutes of each drill from last time (15 min)
- If you are OK then move on -- otherwise repeat Swim #1 until you are comfortable
- 15 minutes of side kick, side kick change, six kick change -- swim 25s and 50s
- 15 minutes of bilateral swimming -- goal is to keep head down AND work on skating from side to side, smooth comfortable transition -- swim a mixture of 50s and 100s, nothing longer
- It is essential to only practice good form
- Swim #3 -- Take as much rest as you need
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- Five minutes of each of -- side kick, side kick change, six kick change (15 min) -- swim 25s and 50s
- 15 minutes of bilateral -- head down, exhale underwater, skate from side to side -- swim 50s
- 3x150 done as 50 free / 50 non free / 50 free on 30s rest
- cool down
- Swim #4 -- Take as much rest as you need
- Goal is to review last week
- Five minutes (each) -- side kick, side kick change, six kick change (15 min) -- swim 25s
- 4x50 exhale with face in the water then 100 non free
- Repeat twice
- 4x50 focus on only one eye out of water when breathing then 100 non free
- Repeat twice
- Five minutes of each of -- side kick, side kick change, six kick change (15 min) -- swim 25s
- Finish with bilateral swimming, swim 100s
- Swim #5 -- Take as much rest as you need
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- Five minutes of each of -- side kick, side kick change, six kick change (15 min) -- swim 25s
- Continue to focus on head down, exhale underwater, skate from side to side -- swim 50, then 100, then 50, then 150, then 50, then 100, then 50 -- minimum of 30s rest after each swim
- Cool down
- Swim #6 -- Take as much rest as you need
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- Five minutes of each of -- side kick, side kick change, six kick change (15 min) -- swim 25s
- Five minutes of 50s -- focus on a smooth stroke
- Swim 500 continuous and send me your time -- let me know yards or meters
- Cool down
- Swim #7 -- Please swim Technique Swim #2, Balance and let me know how you do!
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