GoSwim GoldIndependence Day Practice
3 commentsTo celebrate Independence Day in the USA, here's a practice that gives you free choice (with a little bit of structure).
Descend Set
Main set starts with 100s at a sustainable threshold pace and works down to a single 100 at max effort.
Working on Rotation
Two main sets to choose from. In one lane, we'll have 3 swimmers sharing 1 Tech Toc and 1 Hydro Hip, working on rotation in freestyle and backstroke. In the other lanes, the freestylers and triathletes will have a freestyle set with descending sendoffs, simulating race-day fatigue in a distance event.
Triathlon Workout
Our triathlon season starts this weekend with Mooseman! The water will be cold, so this workout has a set to practice relaxed breathing...also a set with some distance pulling and 50s on decreasing sendoffs, to practice holding the same pace even as fatigue sets in.
Have Your Pull Buoy Nearby
Every set in this workout has you mixing it up -- with either fast/slow...kick/swim...pull/swim. The triathlon set will give you practice at passing another swimmer (or how to hold to your own pace if you are getting passed by someone else).
IM & Kick Main Set
IM 100s for a main set, but with only 3 strokes of fast fly (then switch to drill or freestyle to finish the fly length). The point is to get several chances to practice race-pace fly...and not to spend any time practicing slow-pace survival fly. The set targets those swimmers in our group who are going to nationals and need to practice race-pace fly for the 100 IM and for the 50 and 100 fly.
Underwater Dolphin Set and 10 X 100 Main Set
Here's a chance to practice one of the most important moves in swimming -- the underwater dolphin kick.
Working All the Strokes, But Mostly Freestyle
This practice caters to the triathletes on your team with three short main sets that are mostly freestyle, with a little bit of IM.
Freestyle Rotation Set and Changing-Pace Set
This mostly freestyle set gives triathletes some practice at switching gears and reacting to changing race conditions. You'll have several chances to start fast and then back off the pace...start slow and pick up the pace at the end...start slow, pick it up, then back off again.
IM and Freestyle Main Set
Our Masters team has a mix of triathletes, fitness, and competitive swimmers. This main set has something for all of them.
Saturday Practice Using Go Swim Swim Set of the Week
Here's an entire practice based on this week's Swimming Set, with modifications for beginning swimmers. We did this with our Masters group on Saturday morning.
Major/Minor Freestyle Sets
A good set for triathletes to practice sighting, swimming close to others, and breathing to both sides (plus, they'll LOVE the kick set):)
UV Rays IM Main Set
Championships were last weekend, so now it's time for the triathletes to start preparing for their season with a sighting set, and for the rest of the group to do some drills in all strokes.
Freestyle Swim & Kick
A standard main set of 15 X 100 free, broken up with fins, pull buoy, kicking, stroke counting, and breathing patterns.
Freestyle Pull and IM Set
Main set with modifications for triathletes and beginners. Plus a set for those tapering for Masters championships this weekend.
The Pool
Recent Comments
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Breaststroke - Timing the Kick
by JORGE about 10 hours ago
A consciência corporal do gesto desportivo foi melhor entendido. more » -
Freestyle - Ball Catch
by steve about 23 hours ago
Like how her shoulders and hips rotate on a perfectly straight axis, and what a wonderful camera angle. I'll give this drill a try for... more » -
Swimming Question of the Week - August 25, 2010
by Maxwell Rubesch 1 day ago
I only swam a county swim league and high school swimming growing up after that I went to swim at Wabash going from two hour right after ... more » -
Swimming Set of the Week - August 27, 2010
by Nora Edwards 2 days ago
I needed this a month ago, when I hurt my shoulder. I'm in the recovery stage now and foolishly had stayed out of practice. Not advisable... more » -
Swimming Question of the Week - August 25, 2010
by sprinter 2 days ago
I didn't swim in college, but I remember a lot of first days at a new swim team. The first three new teams were kind of the same, because... more » -
Swimming Set of the Week - August 27, 2010
by sprinter 2 days ago
Agreed! And if you do 2x 2h per day fly kick on your back with arm at the side, you will get yourself an 8-pack in a week, yeah! :) To ... more » -
Go Swim All-Strokes with Eric Shanteau - DVD
by Tomás 3 days ago
Thanks more » -
Go Swim All-Strokes with Eric Shanteau - DVD
by Glenn Mills 3 days ago
Click the ADD TO CART button above. :) more » -
Go Swim All-Strokes with Eric Shanteau - DVD
by Tomás 3 days ago
Hey Glenn...how can I order? more » -
Salute the Official
by Sean 4 days ago
Probably be better off practicing your swimming more than saluting an official who will likely never see it, lol. Besides, a handshake fo... more »
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