Blueprint for Success After Meets!

Posted on May 2, 2011

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Blueprint for swimming success? Who knows, but this is what I do! Sometimes after a very long weekend, you need to swim long and easy, but still keep your eye on the goal.  You need to keep training while taking a little of the edge off. That’s what we did today.  The age-groupers had a very long meet in Orlando (on http://FloridaSwimNetwork.com by the way), and they needed to get in today, just not too intense or difficult. What we did was some long swimming, enough for a group of 10-14 years old pretty good athletes.

800 Free change every 100
600 Kick choice
400 IM drill under water last length of every stroke
200 Breast 3 kicks and a pull, getting out at every end
100 Back 8 Kicks off, right arm down, left arm back

Snorkel, Paddles, Pull Buoy
2 x 150  (set interval at 10 seconds rest)
300  (set at 15 seconds rest)
do both 3 x through

Fins
8 x 50 15 meter kickouts under water, then sprint to walls–NO BREATH entire 50 (set at 40 seconds rest)
300 Butterfly kick on back

12 x 25 Fly 1 breathers, 10 dips one end, 10 nose pushups other end

Have fun and enjoy. You know I will always throw a little dryland in there. Keeps your muscles thinking!! Let me know how you did on this one.

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