Sea Hiker Swim Club Supplemental Practice: Week 7

Course Details: 
Sea Hiker Swim Club - YWCA Spring 2011
Date: 
May 24 2011 (All day)
Location: 
YWCA Vancouver
Coach: 
pete

A practice focused on the transition from breathing in drills to breathing in full stroke. 

Round 1: Use switches to bring breathing into your stroke. 

Use fins. Be sure to recover fully

4 x 5-10m Streamline drill: (kicking on your side, without breathing) to warm up

4 x 10-15m Single switches: with breath

(be sure to do the reps below on both sides!)

4 x 10-15m Double switches, pausing for breath always on the same side: pause and breathe for 2-4 seconds in total

4 x 10-15m Double switches, pausing for breath always on the same side: pause and breathe for 2-3 seconds in total

4 x 10-15m Double switches, pausing for breath always on the same side: pause and breathe for 1-2 seconds in total

4 x 10-15m Double switches, pausing for breath always on the same side: pause and breathe as briefly as possible without rushing

Important focus points to get the most out of this drill practice:

  •  stay relaxed and do not rush
  •  take the time you need to get air
  •  if your breathing feels off, stop the set and practice streamline only to get your foundation back

Round 2: Same as above, but trying three switches before you breathe. 

Round 3: Still with fins, try swimming without breathing 3-5 strokes at least as one rep and then swimming 2-3 breaths before stopping as the second. Alternate back and forth between non-breathing and breathing swims.   

6 x 

* 10-15m swims without breathing as best you can within your stroke, (focus on your body rotation) then rest, and then...

        * 10-25m swim breathing as best you can within your stroke.

Final word: As always, with breathing in full stroke there is a lot to throw you off your comfort zone. So limit your focus to achieving one of the following a) good breath timing b) adequate rotation to reach air  c) turning your head as you (or before you) take another stroke  and d) keeping a consistent and fluid rhythm as you go. If you really get thrown off, go back to streamline to reset. Take a break, try some kicking practice or floating. Play for a bit, and then get back to it for 5-10 more minutes.