The anatomy of my last swim practice during peak week. I've got a great outdoor pool at my gym, so this is where you'll see me practicing on warm summer afternoons.
5 minute warmup/stretch
3 times:
50 drill (fist, 8 kicks per side, catchup)
50 crawl
These are my 3 favorite crawl stroke drills. I'll write an article on this one of these days.
100 easy
10x150 (100 moderate pace/50hard pace)
100 easy
3x200 lungbuster
(1st 50 3 strokes/breath, 2nd 50 5 strokes per breath, 3rd 50 7 strokes/breath, 4th 50 9 strokes/breath)
The lungbuster set is one of my favorite workout from the days of wayback. I usually breathe every 4 strokes, so this set challenges me to bilateral breathe. (breathing on alternate sides)
It also has a few other functions:
1) it takes you to the redline quickly. If you're already a fit athlete, you'll probably start to feel it around the second breath on the 7's. You have about 85 meters left at that point.
2) it teaches you to use your air wisely. You'll be exhaling while purple in the face with 3 strokes to go....sounds counterintuitive but you want a lungfull of fresh air.
3) it takes you anaerobic and leaves you there for quite some time. by the last 25 meters, I feel the pain dissolve because I'm so lightheaded. Very weird feeling, but you're teaching your muscles to work completely without oxygen to metabolize.
2x50 all out sprint
2x25 frogstroke, no breath.
warmdown
strut past girls tanning (you like that? I thought so. wink)
total: ~3000 meters
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