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Swim Workout of the week

Tennis Ball Hell

WU: 200 swim 200 kick 200 pull

MS: Gripping a tennis ball in each hand, swim 4 X 300 RI(20). This will take mental toughness. Then swim a 400 for form. Concentrate on feeling the catch with arm and forearm.

CD: 100 kick 300 easy swim 100 kick. Get the full time in, so if you finish early keep swimming aerobically until the full time has been used.

Super Freestyle  
Warm-up
Swim Choice  500

Freestyle Swim:

10x50 on :45
10x100 on1:30
1x500 as drill 100/swim 100
10x25 on :30
250 as drill 50/swim 50
Swim-down 200-500

The Quickie (Sprint Workout)

Warmup: 500 Freestyle
Main Set:

8 x 50--Slow/medium pace (1 minute interval)
8 x 50--Medium/fast (1 minute interval)
8 x 100--Freestyle (descending)
8 x 100--75 fast, rest 10 seconds, then 25 sprint
8 x 50--25 medium, rest 10 seconds, 25 sprint (1:10 interval)
Cool Down: 300 Freestyle
Total Yards: 3200

Workout from Wayne Hucksold (find Wayne on the Coaches Page)
Warmup: choice for 300
4x150, make each 50 faster, rest :30
8x100, odd # IM/choice, even # free, rest :30
8x50, odd # sprints, even # recovery on 1:30
1x200, choice cool down
Total: 2300 meters

 2x150 on 2:15-3:00
1x200 on 4:00-4:30
2x150 on 2:15-3:00
3x100 on 1:30-2:15
4x50 on :45 - try it!

400 Cool down

Open Water/Pool Mile Training Set
11 x 150, numbers 1, 2, 6, 10 and 11 are fast; 3 and 7 and at 70%; all others are 80-85%. Demanding set, done with short rest interval. This set mimics the rigors of a one-mile open water race much in the same manner as described above. 

Pace-line sets
Critical to training for open water races and triathlons. Swimmers swim 3-5 in a lane, 2 per lane minimum in proximity (on the toes of the person in front), moving to the front of the line after a predetermined distance, with the leader then falling to the back of the line after their lead.

Example: 4 in a lane doing 4 x 800, a perfect training set for an Ironman swim.

1st 800 each swimmer switches off by 200s
2nd 800 they switch by 100s
3rd they switch by 50s
4th they switch by 100s, but after the sixth 100, when there is a 200 to go, it's open season ... any person can take the lead, change the pace, change position. This last 200 is about preparing and positioning to win the finish. Something not so important in an Ironman swim, but important for any open water race finish. It helps your swimmers find out how they are positioning themselves with two to three minutes left to race.
3-Abreast training: Have swimmers swim three abreast in the lane, which will help them become familiar with close contact swimming.
Remove the lanelines and place open-water buoys in the pool. Pack swim in sets devised for drafting, buoy turns, and crowded turns to simulate the open water experience.
Dolphining in the shallow end; incorporated into deck-ups.