Swim Workout
Directory Wednesday Evenings 7:15 at the Z Center Pool
always
check day/time/location on the team calendar and/or weekly announcements emailIf
you are new to this program, see the following: Generally speaking, main set focus
will be: - Technique for slower swimmers
- Conditioning for faster
swimmers
| Date | Workout
Focus | Notes - Main set may have two options | | 22
Jan 2020 | Kick 1 - Propulsive | Focus
on propulsive kicking development and power | | 29 Jan
2020 | Kick 2 - Rotation | Focus
on rotational kick mechanics & coordination with arm stroke | | 05
Feb 2020 | Kick 3 - 2-Beat
Kick | Focus on 2-beat kick | | 12
Feb 2020 | Posture
1 - Trim | Focus on your hull trim (bow-to-stern
balance) | | 19 Feb 2020 | Posture
2 - Stability | Focus on maintaining hull stability
while rotating from side to side | | 26 Feb 2020 | Arms
1 - Spear | Arms focus 1 - SPEAR body to streamlined
set-up position | | 04 Mar 2020 | Arms
2 - Reach | Arms focus 2 - REACH to the corner
to begin catch | | 11 Mar 2020 | Arms
3 - Catch | Arms focus 3 - CATCH by anchoring
hand & forearm | | 18 Mar 2020 | Arms
4 - Pull | Arms focus 4 - PULL body over anchor | | 25
Mar 2020 | Arms 5 -
Recover | Arms focus 5 - RECOVER arm from water
and throw it forward | | 01 Apr 2020 | CSS
Test Workout | Estimate critical swimming speed
to set training paces | Do you have a workout focus that has
worked for you? Send Coach
Bill a note and let him know about it. |
