Warm up: 200 yards swim dragging finger tips through the water, 300 yards of kicking alternating dolphin kick on back, regular backstroke kick and flutter kick without a board. 300 swim using one hand paddle (alternate hands every 50 yards.
8 X 25s swim with a 15 sec. rest. restrict breathing and drive your kick
Main set: 5 groups of 3 X 100s dropping the amount of rest by 5 sec. after each set of 3. Example: 3 X 100 on 2:00, 3 on 1:55, 3 on 1:50, 3 on 1:45, 3 on 1:40. The last three should be extremely challenging.
200 kick with a board (fins optional)
8 X 50s kick with board with 15 sec. rest between each at a fast pace
200 swim alt catch up and regular swim at a moderate pace
200 swim with fins at a blistering pace. See if you can predict your time
I’m know you would make me a much better swimmer if I were in your groups. I might actually get relatively fast, I’m certainly strong enough. As it is, I just did a test today of 500 yards. My fastest in practice has been about 8:45, although I always seem to manage 8:20-something in a pool race. I just turned a 7:46 today…thanks in part to what you wrote the other day. Then, I did a 1:21 100 without struggling…within two seconds of the fastest 100 I’ve ever done that I know of. Still, slow as molasses compared to a real swimmer, but, that’s with no real kick, and it’s going to be followed by a good bike split and a respectible run. I just might move up a couple of spots in my AG this year. Too bad you aren’t in my neighborhood…
I have a training camp from May 13-15 in Western Sullivan County, NY and/or join us next year for our Curacao adventure. You will come home a much faster swimmer. You can check my website at www.dougstern for announcements. If you ever come to New York give me a call. All play and no work is what I like.
Doug, thanks for the workout…I’ll do it this weekend. We’ve been given a grab bag of technique tips this week and it’s probably good to concentrate on one at a time. Think I’ll try to incorporate pulling my arm out sooner.
Titan I went to Dougs camp in Curacao,a few years ago,and it was excellent!! Between the morning pool swims,and the evening open water swims,you will definitely come back a much stronger swimmer. You’ll also have a great time!
Who sleeps with Catwoman? Catmandu wrote: I went to Dougs camp in Curacao,a few years ago,and it was excellent!! Between the morning pool swims,and the evening open water swims,you will definitely come back a much stronger swimmer. You’ll also have a great time!
Sounds like a “can’t miss” adventure…I just have to get out of the “can’t afford it” camp. Next year: maybe.
LOL - I do like the information and you’ve got to admit the added come-on of the exotic island locale is a nice touch. Tom’s editorial travelogue on winter cycling in Detroit, although a valiant attempt, couldn’t quite entice me to Dearborn for Ironman University. But let’s face it, I think I have finally discovered the real King of stealth marketing.
The barrage of SAC smackdowns, the coded banter, and European location all seem to shout “You can’t have me as a coach/I don’t need you as a client”. Yet what could be more desirable to the consumer than the seemingly unobtainable?
It wasn’t until I caught myself brooding over how Francois got so lucky to become part of your private club that I figured it out. Now let me in too or your secret’s out.
Oh shit, now you got me… my secret is out… better go with traditional methods that are known to work… no more smartasscoach, I’ll be Coach Paul from Soze Training Systems :-p
Tomorrow morning
4:45 AM - Running the 6.1 mile loop of the Harriman 1/2 IM (May 21st) run loop. Plan on doing it twice…weather forecast is for 18 degrees…
I have a ‘friendly’ bet with one of my co-worker’s sons…He’s 7 years younger…55 lbs. lighter…and a West Point Grade…They’ve spotted me an hour…I want to beat him outright…
Before you do your new drills ask what is their purpose. Describe them to someone who is willing to watch you to make sure you are doing them correctly.
Practice makes permanent - not necessarily good or bad - permanent
If your drills are done correctly you will have perfect practice.
