TriSwimmer

Day #1 - 1000 meter workout.

300 m warmup varied strokes no complete breaststroke, arms only. No devices such as paddles, floats, fins, or kick boards.

500 m swimming, today all crawl
4 x 25 in 16 sec. on 30
3 x 50 in 44 sec. on 1:30
2 x 75 in ? no longer watching the clock on 2 min.
1 x100 holding form. Am I ever out of shape.

200 m very sloppy swim. Contact George 



Day #2 - 1000 meter workout

200 Warm up 2 x 100, 25 Free, 25 Kick, 25 Arms only, 25 free, 10 sec rest

1 x 200 Free 20 sec rest

2 x 100 Free 20 sec rest

3 x 50 Free 20s rest

250 Cooldown



Day #3 - 1000 meter workout

300m Warm up 100m Crawl, 50m Catch up crawl, 50m Breast using dolphin kick, 50m Scull & flutter kick on the back, 50m Crawl.

500m Workout,
20 x 25m on 30 seconds, first 5 fly, next 15 crawl

200m cool down loosen up.



Day #4 - 1000 meter workout

250 warm up front crawl bilateral breathing.

500 meter work out
10 x 50m crawl on 60 seconds

250 cool down very loose. 



Day #5 - 1000 meter Workout

Swim Fin Workout

WU with fins 150m Crawl and 50m crawl kick

500m with fins Crawl 6 x 100 on 1:50 descending times

200m Crawl cool down no fins



Day #6 1000m Paddels only

WU 200 increasing to 75% speed

6 x 100 with 30 sec rest 85% speed

200 cool down last 100m no paddles

Day #7 - Day of rest. Always take a day of rest.

Day #9 - 5 x 200m 45 sec rest 1 at WU speed, 3 at race pace, 1 at cool down speed 

The learning progression for any new skill or movement pattern follows this order...

1. Learn the movement pattern slowly
2. Add speed
3. Add resistance
4. Perform under duress

When learning the half pull, keep your movement slow and controlled with very light resistance. Then add speed to the half pull. Then add resistance to the half pull. Then add the full pull and slow it down. Then add speed, then add resistance. Same for all the exercises.

Your long-term goal should be to train the muscles so you can bring the quickness of the catch into your swim stroke.

#1 - Half Pulls -- Set cords up as for full pulls. Arms extended until cords are 'just' tight. Elbow stays perfectly still while forearm rotates forward and down. Elbow stays high and still, hand remains aligned with forearm, arm/forearm/hand all rotate slightly outwards. Elbow does not move back. All movement is done with forearms. Goal is to build very front-end strength.

Look down and slightly forward.

STEP ONE: Starting Position -- shoulders are high relative to hips, perhaps a higher tie point.
Goal should be aligment of hip/shoulder/wrist at the start.

STEP TWO: Ending Position -- very good -- head is a little too low.

#2 - Forward Rotations -- Kneel or stand with back to cords. Cords should be tied at same height as shoulders. Arms are extended straight out, bend at elbow, forearm is perpendicular to shoulders/upper arm (making an 'L' on each side). Elbow stays perfectly still while forearm rotates forward through 90 degrees.

Starting Position (left) -- text book. Ending Position (right) -- text book.

The above two exercises are the most important for swimmers. Full Pulls should not be attempted until the Half Pulls are mastered.

#3 - Full Pulls - Catch simulation with pull through. Tie cords slightly above waist height. Face tie. Bend at waist. With both arms, catch, pull, push through. Pull should follow an hourglass pattern. Keep elbow high and focus on quick catch.

STEP ONE and TWO as per half pulls.

STEP THREE

STEP FOUR

Careful observers of this progression will see that my hands are always pointing straight down. My palm is always pointing straight back.

#4 - Standing Straight Arm Face away, both arms straight with hands over head, alternate arms, arm moves in a semi-circle from 12 to 6 o'clock.

#5 - Tricep Extensions Face away from tie, elbows high and in close, extend hands to do tri ext. (Start position, left. End position, right) Goal is to keep elbows high and tight. Three sets 60 seconds on, 60 seconds off, 50 seconds on, 5 seconds off, 40 seconds on, 40 secondss off. Remember that until you have a greater range of motion in your hips/back, you may benefit from a higher 'tie point' Athletes MUST hold 100% perfect form at all times. Most important is to maintain a high elbow.

To get your own swim cords, click here www.nzmfg.com/

Coming!