Challenge Workouts for Advanced Swimmers

 

GETTING STARTED

To begin this collection of workouts, swimmers should have already taken the Swim Level Test on page 12, and determined that this level of training is appropriate for them. In addition, swimmers should have spent time with the Self-Awareness Exercise on page 18, to orient them to the mental challenges to come.

Next, it is important to develop a routine or training plan. You will also need to collect some equipment, and familiarize yourself with the presentation, terms and drills used throughout these workouts.

Routine

Your swimming routine should be built around competition dates, include work days and rest days, as well as variation in content. Each swimmer's routine may be different, but remember that to maintain the quality and focus that these workouts demand, at least 1-2 rest days per week are recommended.

Whether you are doing base work, or training for freestyle, distance swimming, IM, or sprinting, it is a good idea to build a variety of workouts into your routine. Even when doing stroke specialty training, although most of your training time should be devoted to your stroke specialty, adding some workouts that are different in content accomplishes four important things:

1. Builds more well-rounded strength through versatility

2. Takes the swimmer off "auto pilot"

3. Provides rest through variation of work

4. Provides a fresh perspective to the swimmer

Be prepared to modify your routine as the reality of both the physical and mental effects of this training are realized. Remain alert to signs of fatigue. It is important to be sharp every time you practice, in order to make the most of the workout content and challenges presented.

Equipment

The following equipment is called for throughout these workouts:

Pace Clock - or easily visible timing device Pull Buoy - to be used only when called for. For freestyle pulling only. Fins - to be used only when called for. Kicking with fins should produce significantly faster times than kicking without fins. If not, they are of no benefit. Kickboard (Optional) - kicking without a kickboard is preferred, however using a kickboard for Flutter or Breaststroke kick is acceptable and can add variety.

Workout Shorthand

It is important to be familiar with the following terms and swimming jargon used throughout this collection of workouts, appearing here in alphabetical order:

100 Easy: A short recovery swim and a chance to reflect on the set that you just finished 25, 50, 75, 100, 200: Refers to the distance to be done in terms of a 25 yard/meter pool. A 25 would be one length, a 50 would be two lengths, a 100 would be four lengths, etc 4 x 25: Refers to the number of times a distance is to be done. For instance, in this example, 25 yards will be done four times alternating 25s (or 50s) of: Calls switching between two activities after a specific distance Base: The foundation of a training routine, usually representing the initial phase of training Build: Within a prescribed distance, increasing stroke tempo and speed steadily from start to finish Breath Control: Swimming or pulling with fewer than normal breaths as directed Breathing Sequence: The assigned breathing pattern, by number of strokes Challenge: A high expectation that requires physical and mental focus and determination to meet Choice: Swimmer chooses the stroke or kick Cool Down: The final exercise period of easy, continuous swimming that is important to gradually return the heart to its regular rhythm and rinse out the muscles Descending: Within a set of multiple swims, performing the second faster than the first and the third faster than the second, etc, so the times descend, while the effort ascends Dolphin: The motion used with Butterfly that starts high in the body and flows down through the feet Drill: An exercise designed to practice a specific skill or aspect of a stroke correctly Drill/Swim: An exercise that alternates given distances of drill and given distances of swim in order to use the skills emphasized in the drill in practice while swimming the full stroke Fast Freestyle (or other stroke): Using a faster tempo and applying more power to move across the pool faster than usual Fins: Devices worn on the feet for Dolphin or Flutter kick. When used properly fins can give the swimmer the experience of speed and lift, provide excellent aerobic work and promote ankle flexibility. When used improperly, fins can make kicking too easy. Flutter Kick: The kick done with Freestyle and Backstroke, using an alternating leg action Hands leading: The floating position with the hands extended beyond the head, leading the way Head leading: The floating position with the hands at the sides, so the head leads the way IM: Abbreviation of Individual Medley, the swimming event that includes Butterfly, Backstroke, Breaststroke and Freestyle, or any other stroke, in that order Interval: A predetermined time for a set of repetitions that represents the swim time plus the rest time Kick: Leg action only. A kickboard may be used for front flutter kick, or breaststroke kick. However, backstroke kick and dolphin kick should always be done without a kickboard. Non-free: Referring to Butterfly, Backstroke or Breaststroke Pace: A particular rate of speed continued over time Pull: Using a pull buoy to float your lower body, practice the upper body action of the stroke, including arm stroke, roll, alignment and use of core. For freestyle pulling only. streamline position: Floating with arms extended and squeezing ears, chin tucked, core firm and spine straight in order to minimize drag Stroke Specialty: The stroke that the swimmer specializes in Swim: Coordinated action of arm stoke, kicking and breathing as specified w/15 (or other number) SR: Refers to the amount of rest (R) in seconds (S) between swims. For example, in this case: with 15 seconds rest Warm up: Initial exercise period of sustained, medium intensity swimming lasting at least ten minutes, or at least 10% of your total yardage. Also an opportunity to review what you covered in your previous workout and to refresh your "feel" for the water w/Fins: Wearing fins to do flutter or dolphin kick your favorite: Swimmer chooses the drill

Workout Presentation

Each workout begins with a Challenge, and ends with the Total Yardage....