font size A A A

Main Set July 4th

Posted by Barbara Hummel on Jul 01, 2011 10:37AM

This workout takes approximately one hour and is best in a 25 yard/meter pool.    You will need 1 plastic cup for each swimmer, and some kickboards or exercise mats laid out on deck at each end of the pool (for crunches).  

WARMUP:  400

THE PARADE:  400
2 X 200 freestyle (fins optional).  Get in a lane with one or two other swimmers approximately your speed to practice drafting.  Second swimmer pushes off right after first swimmer, etc.  Try to stay right behind the feet of swimmer in front of you.  At each 50, lead swimmer pulls over to far RIGHT and becomes the last swimmer as 2nd swimmer becomes lead swimmer.  

THE KEGGER:  100
4 X 25 flutter kick on your back or backstroke 
Fill a plastic cup half full of water and balance it on your forehead as you kick/swim.

THE BARBECUE (HOT & SPICY):  600
4 X 50 with fins (25 backstroke "Wave" drill + 25 backstroke focus on fast hand exit

4 X 75 choice, broken at the 50 for exactly 10 seconds.  Actually, these are 100s.  Swim an easy 25 back to the "starting wall" after each 75.  Calculate your "subtracted time" on each 75 and descend 1 to 4.   The entire group should regroup and start together on each new 75.  

LYING AROUND ON THE BLANKET TILL DUSK:  200
100 IM (or freestyle) except that after each 25, you climb out of the pool and do 10 crunches.

100 kick on your back (choice of kick).  Lock your hands and place them at the back of your head as you kick. 

THE FIREWORKS: 200
200 IM (or freestyle) except that after each 25 you stop and do either 5 Rocket Launchers or 2 "Wall-Ups" (depending on the depth of your pool).  To do wall-ups, place both palms on the deck about shoulder-width apart and press your body UP until your elbows are straight and locked.  

THE GRAND FINALE:  100
4 X 25 freestyle with fins on :45 sendoff.   Swim two abreast in each lane (second "heat" starts 10 seconds later).  This is ALL-OUT RACING!

WARMDOWN:  200






Archived Comments


The Pool

Subscribe RSS Feed


Underwater Tag Cloud

1650 Aaron Peirsol active drag active recoveryswimming Adam DeJong aerobic endurance age-group Amanda Beard anchoring android Android app ascending sendoff ascending sendoffs Ashley Delaney backstroke balance Barry Murphy beach reading bilateral breathing birthday swim blueseventy Bobby Savulich Body Shape bodyline brain training breakout breaststroke breath control breathing Brendan Hansen broken swims buoy butterfly Carlos Almeida catch challenge set coaches coaching combat side stroke competition crossover turn Cullen Jones Cullen JonesKarlyn Pipes-Neilsen cycle rate Dave Denniston descend set distance per cycle distance training dive dolphin dolphin kick Dominik Meichtry DragSox Drills dryland DVD efficiency eggbeater kick Endless Pools Eric Shanteau Eric Vendt etiquette EVF fatigue feel Finis finisFinis finish fins fist drill flip turn flip turns flutter kick Fran Crippen freestyle gallop stroke goals goswimtv.com hand entry hand exit head position heart rate hips hybrid IM inner strength iPhone app Jason Lezak Jeff Rouse Jessica Hardy Kaitlin Sandeno Kara Lynn Joyce Karlyn Pipes-Neilsen Kevin Clements kick kids Kim Vandenberg learn-to-swim Lia Neal long axis strokes loping Margaret Hoelzer Martyn Forde masters Matt Patton medball Michael Phelps middle distance Misty Hyman mobile video monofin negative split neural Olympics one-hour swim open turns open water Over training pace pace clock paddles paralympics parents passive drag propulsion pull pulling pulse rates pushoffs pyramid questiontaper race specific training Rachel Stratton-Mills racing recovery relay starts resisted swimming rhythm Ricky Berens Robert Margalis Roland Schoeman Roque Santos rotation Sara McLarty science Scott Tucker sculling SEALs shoulders sighting snorkel speed work sprint Staciana Stitts Starts stations Steve Haufler straight arm recovery streaming streamline stretch cord stretching stroke count stroke rate subscription support swim across america swim camps swim fun swim technique swim training swim video swimming Swimming Golf swimming music Swimsense swimsuit taper teaching Tempo Trainer tether timing training Triathlon tuck turn Turns underwater dolpin underwater pull Vasa water poloswimming water temp weights work to rest ratio Wu Peng

Who is GoSwim?

We are a group of swimmers who swim really fast, and like to help others learn how to reach their competitive potential in the area of professional swimming.

Want More GoSwim?

Subscribe to our RSS feed Subscribe to our RSS feed


 
built by devtwo