Here are some suggestions for your swim workouts. If you liked what we worked on Saturday, you need to practice your drills and do a lot of slow swimming. This will give you a chance to think about what you're doing and make a habit out of effortless swimming.
Whether drilling or swimming pick one thing to focus on each time such as keeping your head down, staying balanced, anchoring your lead hand, rolling to breath, etc.
When drilling stop after each length and think about what you did right or wrong. Learn to think about your stroke. Total Immersion's motto is "No Brain, No Gain."
Get in the habit of counting your strokes. It's a good indication of how efficient you are in the water.
Here are a couple of my favorite workouts:
Workout #1 (about 850-1000 yards total)
Warm-up (some easy 50s or 100s)
Drills 4x25 side lying kicking
4x25 Stop-stop-switch - take at least 2 breaths each time you switch
4x25 Triple switch - take at least 2 breaths each time you switch
Main set
2x25 counting your stroke - this will give you your beginning or avg stroke count
2x25 avg stroke count minus 1 stroke per 25
2x25 avg stroke count minus 2 strokes per 25
2x25 avg stroke count minus 3 strokes per 25
2x25 avg stroke count minus 2 strokes per 25
2x25 avg stroke count minus 1 stroke per 25
2x25 at your beginning stroke count
This workout will force you to lengthen your stroke and find ways to make each length in the correct amount of strokes. If you run out of strokes you just kick on your side to the wall.
Workout #2 (about 850-1000 yards total)
Warm-up (some easy 50s or 100s)
Drills 4x25 side lying kicking
4x25 Stop-stop-switch - take at least 2 breaths each time you switch
4x25 Triple switch - take at least 2 breaths each time you switch
Main set
Stroke golf- This is a game where you count your strokes for 50 yards and add the amount of time it takes you to swim the 50. For example, if you take 30 strokes for the 50 and do it in 60 seconds, you get a golf score of 90 (30+60). You get to experiment with different strokes counts and speeds. This helps find the right balance between stroke rate and speed. Pick 1 thing to focus on each 50. You have to think a lot and see what works and what doesn't.
Finally, let me know if you want to swim sometime or have me watch your progress. I work out at Courts and teach swimming at the Elmhurst YMCA.
Have fun,
Dave
