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TRISWIM
WORKOUTS : :
Our swim drills and swim workouts are provided free each month by
SBR Sports, Inc. founder, CEO/President, Karen Smidt. Karen has coached for both masters swimmers as well as triathletes
in Orange County, California. She has helped triathletes reach their goal from Ironman
to Sprint distance races, but her passion is to give all swimmers
the confidence to be successful - whatever their goals.
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NEW VIDEO TECHNIQUE
SWIM DRILLS : :
In keeping with our mission to bring you knowledge and education for
total body health, we are proud to offer you these video technique
swim drills. Watch the ongoing series of video
drills that will demonstrate techniques to help you improve your freestyle
stroke.
Moderated by Karen Smidt, with demonstrations by Kevin Koskella, Daniel
De Carolis and Karen herself, we hope you'll find these drills helpful
and informative.
Check back often as we'll be adding new drills all season.
To view, just click the Video Shuffle Icon to the Left. |
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Helpful Hint! Remember, swimming
is all about body elongation. It is also like "skating". Reach as
far as you can on the "glide", while your opposing hand/arm is pulling
down. If your legs are sinking, press your head and chest down more.
Always look to the bottom of the pool when swimming. Think "swim
tall, in a tube and downhill." Meaning, elongate. Do not have your
legs and arms/ hands too wide (but watch that your hands/arms are
not crossing over too much under the water), and swim with your
head and chest down so that it elevates the legs and feet avoiding
the drag.
OCTOBER DISTANCE WORKOUT - This should be done 3x per week or
more.
Warm-up:
300 easy
Warm Up 2:
6x75 (25 kick/25 stroke drill/25 swim)
Pre Set:
2x(4x25)
#1 fast to easy (build down)
#2 easy to fast (build up)
#3 easy
#4 fast
Main Set:
4x150 (stretched out pace, good push-off from walls) 3:50 interval
3x150 (increase effort, good technique, long strokes) 3:40 interval
2x150 (strong efforts) 3:30 interval
1x150 (for time, stay technically sound with excellent walls, balanced body & long strokes) under 3:20
Easy 50 after set of 4, 3, and 2.
Cool Down:
100 Easy
Total yds: 2,600 yds
OCTOBER SPRINT WORKOUT - This should be done 2x per week.
Warm-up:
300 yd. Choice
300 Free
Set:
12x50 1:10 interval
25 easy – 25 sprint
Pulling:
400 progressive
8x100 80% 1:45 interval
Kicking:
300 choice
6x50 pace 1:20 interval
Set:
6x50 max 1:30 interval
Cool Down:
200 easy
Total yds: 3,300 yds
Comments or Questions? email:
karen@tri-swim.com
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