Welcome to MAIN SET of the Day, where we post a swim work out for you to try once a week.
Today we have a beginner friendly set, for those who are looking to start swim training methodically and upping their distance.
One of the most crucial things you can do when swim training to improve, is do speed work, as this improves your overall fitness and your technique quicker than plodding up and down and covering the same distance in the same amount of time each session. This session is an introduction to structuring your swim with timed swims and variable speed.
To start with we have a short warm up, start slow and build up your pace - the first length of your warm up shouldn't be the fastest length of you set, no matter how enthusiastic you are to be in the pool today! . 200m Free and 100m choice. I would recommend backstroke for the choice as it opens up your shoulders.
Next we have our Prep Set - the prep set is always intend to transition you from the warm up into the main set and in structured training would typically either be speed work to get your heart rate up or technique work to refine you technique before you put it in to practise in the Main Set.
For the set today we have some drills, aim to rest about 20s between each 50m
Coaching notes for the drills -
Fingertip Drag
Lightly skim your fingertips across the surface during the recovery. This promotes a relaxed, high-elbow recovery and smoother arm action.
Catch-Up Drill
Keep one arm extended in front until the recovering arm "catches up." This encourages better body position, longer strokes and improved timing. I prefer to do this with arms straight, and my hands not touching in the centre, though you can have them in the centre and physically tap the outstretched hand, before you move it to do the pull.
Single Arm Freestyle
Swim using one arm while the other stays extended in front. Use fins if available to help maintain balance and body position. Focus on rotating your body rather than lifting your head.
Build
Increase your speed gradually through the length. Finish strong while keeping your stroke smooth and controlled.
Throughout the drills, the focus is on technique not speed, even in the Build, you are building speed, but the focus is actually on keeping your technique smooth.
Once you have done your Build 50, you are ready for the Main Set - which is 4 x 100m Free at an Aerobic Pace. Try to make your speed the same for all 4 - Aerobic isn't all out, it is more like 60-70%. Working hard but you can go on and on at the same pace.
If you are able to - do some flip turns on these 100m swims, doing flip turns really works on your breath holding and your cardio fitness.
Take around 20s rest between each 100m and try to keep an eye on the pace clock to see if you are doing each 100m in roughly the same time. A key part of swim training if you join a club, is being able to manage your speed across the set.
Now for some Speed!
For each fast 25m try to go All Out at the start and the end.
Start each sprint with a fast break out - which means pushing off the wall hard, doing 2 - 3 Underwater Dolphin Kicks and then moving into your stroke without breathing on the first couple of strokes.
For the fast finish, try to take your last in breath at around the flags if you can, and focus on driving into the wall hard!
Alternative with a steady swim back.
If you are swimming in a pool with a deep end I would recommend starting the sprints from the deep end because you have more room to do a powerful breakout by going deeper under the water.
4 of each fast and steady.
You did it!! Now it's time for the swim down.
Give your shoulders a little stretch with 100m back and then finish with 100m slow choice. Finish as well as you started. A relaxed swim down helps reduce fatigue after sprint efforts, restores a smooth rhythm and lets you leave the pool feeling recovered rather than rushed.
This is a good set to repeat to build up your stamina, as it has all the key elements. If you are just starting out, keep track of your 100m Aerobic pace and see how it improves over the weeks that you continue swimming for.
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