B = Build up:
Increase your speed within the 50, 100, 200, etc. Not the set.
Breath 3,5,7,9 =
Only breath on the 3rd, 5th, 7th .. stroke. Only do every 7 or 9 strokes if you are confident with your breathing ability.
Choice =
Your choice of any stroke.
D = Drill:
This means that we will be taking time to think about our strokes. Here are some drills to give you some ideas.
Freestyle: Ketchup, High Elbows, three right/three left, etc.
Backstroke: 6 right, 6 left, 6 kick switch, etc.
Breaststroke: hands by your side, butterfly kick with breaststroke arms, 3 second glide, etc.
Butterfly: 3 right/3 left/ 3 full strokes, single arm, dive and glide, etc.
In the future, I will work on bringing in more drill options and descriptions.
D 1-4, 5-8 = Descend thru the series:
Increase your speed on each 50; For example a set of 8 x 50s D 1-4, 5-8 – the first 50 is slow, the 2nd is a little faster, the 3rd is faster, the 4th is the fastest, and then you repeat it again.
Fins =
Grab your favorite fins and use them for the set.
Kick =
Kick on your back in streamline position, with a kick board, or on your side with your bottom hand extended.
Paddles =
Swim with just paddles and kick.
Pull =
Swim with a pull buoy and don’t kick. In addition if you would like more workout, add in the paddles above.
Pull – Outs =
Generally these on done at the deep end of the pool in the middle of a 50. At the 25, pretend like you are getting out of the pull, extend your body all the way up, almost locking your elbows, and then release and lower your body down to the pull edge. Repeat 10 times or as many as you are able. These are similar to push ups.
Stroke =
Your choice of any stroke, but freestyle.
Treading Water =
For 15 sec intervals on (treading with an added motion) and then off (simply treading while using your arms). To add a motion use a medicine ball, diving brick, or any other weighted item raised above your head at varied heights or simply trade off raising your hands at varied heights.
VS / Variable Sprint:
In sets of 4 x 25s.
1) 1/2 of a length easy/ 1/2 length fast
2) 1/2 of a length fast / 1/2 length easy
3) All fast
4) All easy
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