BOO!! 3-Fitness October Newsletter #2

Triathlon & Fitness Classes start Oct 28: Okay, we've all rested up from the summer. Time to start training again!

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Swim 4 Fitness points from Oct 14 Class

Swimming on Side/Side Kick

• Down arm extended
• Up arm on side, hand on thigh
• Head align with spine; roll to get breath

1. Swim 6 kicks
2. Extended arm does pull, body rotates to other side
3. Switch lead hands
4. Repeat

• Key point: do not lift head, just roll to other side

Side Kick, Sailboat Drill

1. Start swimming on side
2. Up arm moves forward, elbow up, hand about 1" above water
3. Arm forms a "Sail Shape" above the water
4. Swim 6 kicks
5. Complete stroke: Up arm enters water, lead hand catches, rotate to the other side
6. Repeat

• Important: elbow in front of ear so weight shifts forward, otherwise you may sink straight downward

Other Drills

• Fingertip Drag
• Thumb scrape
• Swim with Fists (emphasis on forearms in pull)

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Swim 4 Fitness workout for Oct 14

W/U: 200 Freestyle

Main Set: 
200 @ T-Pace + :05 (RI 30")
3 X 100 @ T-Pace (RI 15")
1:00 Rest
6 x 50 Odd Easy, Even Fast (RI 20")

C/D: 100 Free

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Swim 4 Fitness - points for week of Oct 10

Focus points for swimming on your side:

• Fixed head with waterline at goggles
• Upper arm relaxed on thigh
• Head down, nose pointed toward bottom, crown of head pointed toward end of lane until you roll to breathe

Focus points for Freestyle swimming:

• Elbow high, pointed toward ceiling
• Hand enters by head
• Arm extends underwater, below the head
• Extend arm toward end of pool through fingertips
• Front Quad swimming - hands pass in front of head
• Extended arm doesn't catch until you see the other hand in front of face

Drills:

• 12-12: swim on side 12 kicks, one stroke to other side, swim for 12 kicks
• Fingertip Drag - just skimming water
• Thumb scrape - along side as arm recovers
• Hand - Wrist - Elbow: walk forward with correct arm strokes, fall into water and begin swimming full freestyle strokes
• Closed Fist

Swim 4 Fitness workout for Oct 7

Swim Time Trial (Sprint):

Warm up for 10-20 minutes, then

1. Swim 3 x 100, with 20 second Rest Interval. Goal is to swim the highest sustained speed over all three 100s, so you have to pace yourself.
2. Get your time for each 100. The times for each 100 should be within 5-10 seconds of each other.
3. Average the three times.

This is your T-pace, which is used for speed work (e.g., swim 2 x 200 @ T + 2 seconds).

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Swim 4 Fitness - points for week of Oct 4

Review of Body Position

• Hands & Arms above the head
• Head down on chest
• Press the Buoy (press chest down - swimming downhill)

Stroke Correction

• Front Quadrant Swimming - hands cross in front of head
• 12-12 Drill: Swim 12 kicks each side -- lower arm extended, shoulders and hips stacked (perpendicular to bottom of pool)
• Elbow up: elbow high, hand down, as arm comes forward -- "marionette string" pulls the elbow up
• Fingertip Drag Drill: drag fingertips in the water as the hand comes forward
• Thumb Scrape Drill: scrape the thumb against your side as the hand comes forward

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