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Calvin S

Thursday 1/9/14

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by , January 9th, 2014 at 09:55 PM (234 Views)
Thursday 1/9

PM only SCY*

* First time swimming SCY since the final day of the Pro-Am back on December 22nd!

3x
300 swim
8x25 @ :15 rest
odd: single-arm BK
even: swim BK
4x100 @ 1:20 AE BK

^^ This was a "weak stroke" warm-up. Definitely the most backstroke I have done in a practice since high school.

All FAST:
3x "ghost turns"
4x 15M "drag race"
4x25 "mid-pool 25s"

2x
4x150 @ 2:15 swim w/ paddles 4 breaths/3 breaths/2 breaths by 50
4x75 @ 1:30 k/dr/under H2O kick w/ fins

Total: ~5000

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Categories
Swim Workouts

Comments

  1. StewartACarroll's Avatar
    Calvin, what are ghost turns?
  2. Calvin S's Avatar
    Quote Originally Posted by StewartACarroll
    Calvin, what are ghost turns?
    "Ghost Turns" - dive off block (preferably with someone starting you), and take 2/4 strokes fast (2 for FL/BR, 4 for FR/BK), do a turn (flip for BK/FR, open for BR/FL) and sprint back to wall. Basically you have to carry your momentum through the turn so that you aren't sprinting back from a dead stop. FR/FL should be done with 0 breaths.

    "Drag Race" - exactly what it sounds like. Go out to the 15M mark, and wait for two commands. First command: "head down," no breathing after this point! Second command: whistle/"GO," and sprint race into the wall. We normally do these all FR, and will occasionally add fins and/or paddles. First one to the wall gets the bragging rights!

    We also do something else called "Underwater Returns". Under H2O returns are where you push off the wall underwater and take 4-6 FR strokes underwater (or in our case, we use the horizontal lines on the bottom of the pool and go to a certain line), fast flipturn (underwater, spinning as fast as possible to avoid floating to the surface), and then fast FL kick on back or stomach back to the wall, all of this done with no breathing.