By Blythe Lucero
This is often the 3rd booklet within the sequence. It includes seventy five complex point routines that concentrate on 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 educate.
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Additional resources for Challenge workouts for advanced swimmers
09 11:01 Challenge Workouts for Advanced Swimmers COORDINATION Quiet Butterfly – Regular butterfly focusing on using the water, not fighting it. At entry, lay your hands quietly out on the surface of the water, fingertips extended and anchor your hands just below the surface of the water as your feet snap down with power, but without splash. Sweep through and bring the momentum of the pull and push of the stroke, and second dolphin into a fluid but silent recovery. The Flop – Regular butterfly focusing on initiating the recovery from the shoulders to achieve a relaxed forward reaching recovery.
Then, roll your shoulders forward and redirect your hands to reach forward, and as they do drop your chest into the water. Coordination Checkpoint – Regular butterfly focusing on coordinating three actions so they occur at exactly the same time: the round off finish of the underwater arm stroke, the downward snap of the second kick, and the inhale. Figure 14 Coordination Checkpoint. 09 11:01 Base / freestyle Workouts The following workouts are appropriate for early season base work or as freestyle specialty training material.
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?