You're almost done with
the series of practices!
One more and then you're
on your own- or you can
get help from The
Complete Guide to
Triathlon Swimming, with
2 workout plans and a
strength training plan
to continue your
progress!
Today we will work on
some sets that will help
you put what you have
learned together.
WARM UP: 400 yards or
meters your choice
Set #1: 5x100's. Each
100 will be done as 50
free with your hands in
fists, followed by a 50
Free with hands normal.
The fist drill will
teach you to get the
most out of your body
rotation to get you
through the water most
efficiently.
Set #2: 5x100's
(again!). Each 100 will
be done as 50 Finger Tip
Drag (drag finger tips
on arm recovery)
followed by 50 Free.
This drill will help you
get your elbows out of
the water. Don't forget
to slice your hands in
around your goggle line
(or a little in front).
Set #3: 10x50's. Each 50
will be done as 25
one-arm freestyle,
followed by 25 free. For
one-arm free, do a full
stroke with one arm, and
keep your other arm at
your side. Breathe on
the opposite side of the
arm that is working.
Make sure you do the
full rotation with your
hips, as if you were
swimming with both arms.
This is a hard drill so
don't be discouraged if
you don't get it at
first!
That's it! Congratulate
yourself if you have
completed all 4
practices.
Now you have a
foundation to build on.
As I have said, you will
find the Guide offers
you a plan for your
races, and lots of
information and online
videos of the drills
that have been covered
in this series to "keep
you going in the right
direction"!
Good luck! |
