Although I don't care too much for Micheal Phelps and his character, no one can discount his amazing ability to swim. Click on this link below and watch the pro swim. To start watch his streamline at the beginning, this is the bases for good swimming. Watch as his body rotates and moves, but how he keeps a steady streamlined body even when he breaths. For those of you that I keep saying "don't separate your head from your arm when you breath" watch his head positioning when he breaths even though he is breathing every stroke. Watch his elbows and hand positioning. Lastly watch as he reaches out and grabs the water. So my tip for the day is-- Watch how the pros do it and often something will click in your own swim.
Wednesday's Workout
WARM UP--200 swim
200 kick
200 pull
600 yrds
10 x 100 free, choice swim, free, ect... 1 min between 100s. (those training for a longer swim (like the 2 mile swim) I want you to do 5 of these on 1:30 stop rest 2 min. then do the last 5 on 1:30, this should give no more than 10 to 15 sec. rest if you do them right).
1000 yrds
10 x 50 free--first, fifth, and 10th 50s for time the rest at moderate pace, but stretching it out long and strong. 30 sec. rest between 50s.
500 yrds
10 x 25 all for time. These should be all out and try and better your time each one. Because I want you to push yourself on these I am going to give you 30 sec. rest between 25s. Don't cheat yourself.
250 yrds
Total yards 1st group: 2550 yrds
*Note--Those of you that have learned new strokes or know a different stroke should work on those strokes through out this workout. Alternate the 100s, 50s, and 25s stroke/freestyle. At this point in the workout most of you can warm down with a 400 yard long and easy swim. Those of you that need/want to keep going continue the workout.
3 x 500 your first 500 I want for time the next 500 I want to be broken (we have done this before remember) Broken is when you stop at the 100s for 5 sec. then continue. The last 500 will be broken at the 200 for 10sec. then the last 100 should be all out for time. The last 100 you need to get your time and post it so that I can see what it was. Once again, for those doing the Iron Man this is your main set so if you have to skip something else to fit this in--skip it.
1500 yrds
WARM DOWN 200 easy
200 yrds
TOTAL YARDS 2nd GROUP: 4250 yrds
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