SWEETWATER SWIM STUDIO - Blog

U.S. Masters Swimming Fitness Award, 2023

Thu, 19 Oct 2023 20:53:33 GMT

I am honored to receive the 2023 U.S. Masters Swimming Fitness Award. This award is given to USMS community members or organizations demonstrating an outstanding contribution to fitness activities within U.S. Masters Swimming. Thank you!

To celebrate receiving this award, I have shared a few of my favorite main sets to SweetWater Swim Studio FaceBook and SweetWater Swim Studio Instagram, in a series called "Favorites on Friday." I posted these main sets on Friday's in the fall. Posting them here as well.

Please, as with any exercise regime, be sure to have medical clearance before starting. Always adjust the workload as needed based on your current fitness level.

Have fun, swim strong, and remember, technique matters! If you are looking for more technique focused videos, check out the many SweetWater Swim Studio videos I have created.

Looking for one:one in person or online coaching? I'd love to work with you and help you achieve your goals!

Happy Swimming!

Favorites on Friday: Favorite Main Sets

Flippin’ Fartleks
Let’s remind our bodies how to play with different swim speeds, aka Fartlek style training, and get extra practice working quick and balanced flip turns mid pool. It’s beneficial to have various swim speeds, growing the gap between your fast pace and easy pace. Fartlek’s help with this. Transfer the skills of a quick and balanced mid pool flip to the wall flip. If you don’t do flip turns, mid pool flips are a great way to start learning. Vertigo? Skip the flip.

Warm Up:
10’ - 20’ of choice drills & pre-set descend prep

Favorite Main Set: Flippin’ Fartleks
2 - 3 x Thru
4 x 50 as 25 EZ / 25 Build with mid pool flip
Rest: Standard Interval or :15 - :20 rest
5 x 100 as 25 FAST / 75 Cruise
Rest: Standard Interval or :15 - :20 rest

Cool Down: 10’ EZ w/ choice drills

Up & Down the Peak
Maintaining Pace Over Distance

We’ll work our way up and down in distance while maintaining stroke length and steady pacing. This set is intended to be a light to moderate aerobic effort throughout. The goal is to be able to swim steady for the entire main set. Can you maintain pace with no more than :05 difference per 100yd in the entire set?
Don’t burn any matches on the first 100… steady as she goes.

Warm Up:
10’ - 15’’ of choice drills with length on the water focus.

Favorite Main Set: Up & Down the Peak

100 / 200 / 300 / 400 / 300 / 200 / 100

Rest: Standard Interval or :10 - :20 rest
Enough rest to maintain light to moderate aerobic effort while maintaining a steady pace throughout.

Cool Down:
5-10’ EZ w/ choice drills

Bring Down the House
Distance goes down, pace goes up!

We’ll start with a smooth cruise 500yd then incorporate slight pace increases per block, finally ending in a grip and rip 100yd for time!

Warm Up:
10’ - 20’ of choice drills & pre-set descend 50s prep. Don’t forget to work the walls!

Favorite Main Set: Bring Down the House

500 Swim Smooth Cruise w/ Steady Pacing (or 5 x 100) on Standard Interval
400 Swim Slightly Faster than 500, Steady Pacing (or 4 x 100) on Standard Interval
300 Swim Slightly Faster than 400, Steady Pacing (or 3 x 100) on Standard Interval
200 Swim Slightly Faster than 300, Steady Pacing (or 2 x 100) on Standard Interval
100 for time! How fast can you go staying long and strong?

Cool Down:
10’ EZ w/ choice drills

What the Finke?
Cruisey distance with incredible closing speed.

Let’s sneak in some cruisey broken distance work with the smashing closing speed of distance extraordinaire Bobby Finke! If you haven’t seen how Bobby Finke closed out his two gold medal distance events in Tokyo, watch his 800m and 1500m events and wait for it. He’s proved the same strategy in other races as well. It works for him, does it work for you?

Warm Up:
10’ - 20’ of choice drills & pre-set descend 50s prep. Don’t forget to work the walls!

Favorite Main Set: What the Finke?

13 x 100 Smooth Cruise w/ perfect form, ample breathing, clean walls, maintaining pace for all. Standard Interval or :20 rest. Get enough rest to maintain quality form and steady moderate aerobic level. Consistency in pacing is the goal here.

Masters Minute Rest: Prepare for true descending work here. #1 must be very easy, work form.

4 x 50 DESCENDING each 50, aim for :03-:05 faster each 50.

Masters Minute Rest: Prepare for a strong and fast 50 Free, close like Bobby Finke!!

50 FOR TIME!

Cool Down:
10’ EZ w/ choice drills

NFT
No Faster Than- Building Capacity

This main set focuses on increased yardage blocks while building capacity to maintain efficient form and consistent pacing. Before the main set, establish NFT (No Faster Than) paces. How disciplined and consistent can you be with your NFT pacing?

Warm Up:
10’ - 20’ of choice drills & pre-set descend 50s prep. Don’t forget to work the walls!

Favorite Main Set: NFTs: No Faster Than
Determine the pace you can hit while maintaining perfect form at a light aerobic level over 20-30min. That pace is your NFT (No Faster Than) pace for this main set. No ego here!

2 x 100 @ NFT pace on S.I. or :20 rest
300 @ NFT pace on S.I. or :20 rest
1 x 100 @ NFT pace on S.I. or :20 rest
400 @ NFT pace on S.I. or :20 rest
2 x 100 @ NFT pace on S.I. or :20 rest
300 @ NFT pace on S.I. or :20 rest

Cool Down:
10’ EZ w/ choice drills

Disappearing Act
Long Cruise & Short Speed w/ Decreasing Yardage

Yardage disappears with a trend toward negative splitting the workout.
Cruise the longer efforts with perfect form and a touch of drill work, no concern for pace.
Monitor and increase the pace for the 100s. Can you make those 100s trend faster throughout and finish with the strongest 100 of the day?

Favorite Main Set: Disappearing Act
500 Cruise, Drill 1st 25 of each 100 if desired, :20 rest
5 x 100 on S.I. or :20 rest (Effort 6/10 steady pace or descend 1-5)
400 Cruise, Drill 1st 25 of each 100 if desired, :20 rest
4 x 100 on S.I. or :20 rest (Effort 7/10 steady pace or descend 1-4)
300 Cruise, Drill 1st 25 of each 100 if desired, :20 rest
3 x 100 on S.I. or :20 rest (Effort 8/10 steady pace or descend 1-3)
200 Cruise, Drill 1st 25 of each 100 if desired, :20 rest
2 x 100 on S.I. or :20 rest (Effort 8/10 steady pace or descend 1-2)
100 Cruise, Drill 1st 25 if desired, :20 rest or Masters Minute
1x 100 Strong! Can you push your fastest 100 of the day?

Cool Down:
5 - 10’ EZ w/ choice drills

Lead It Like Lucy
Get Out Front. Stay Out Front.
Feel the get out speed and stay out strength of Lucy Charles-Barclay! LCB recently dominated the 2023 Ironman World Championship from cannon to tape, clinching the win and a new course record. She’s speedy, she’s strong, she’s not afraid to lead.

Subscribe to the Team Charles-Barclay YouTube channel for incredible content and inspiration!

We’re using swim tools for this main set, dipping into speed and strength work (fins, paddles, buoy).
Warm Up:
10’ - 20’ of choice drills & pre-set descend 50s prep.

Favorite Main Set: Lead It Like Lucy
Tools: Fins, Paddles, Buoy
2 x Thru
4 x 50 w/ fins only on S.I. or :20 rest
25 Get up and Go Speed aka full extension, fast turnover, fast kick
25 Cruise home w/ long but snappy perfect stroke
6 x 50 w/ paddles on #2-5, on S.I. or :20 rest
#1, #6 no paddles, swim smooth
#2, #5 paddles on both hands feeling power in the pull
#3 paddle on right hand, no paddle on left hand, find balance, compare/contrast strength
#4 paddle on left hand, no paddle on right hand, find balance, compare/contrast strength
4 x 100 w/ Buoy on S.I. or :20 rest
25 Get up and Go Speed aka fast turnover holding core stable thru rotation
75 Cruise it home with power up front and connected rotation, maintain turnover

Masters Minute

100 Speedy & Strong, what’s your time?

Cool Down:
5 - 10’ EZ w/ choice drills

Long Like Ledecky
Efficiency, Speed & Volume

Channeling Katie Ledecky, The GOAT of women’s distance pool swimming. We’ll break up this main set with varying intensities and mini sets in blocks of 800s. Focus on an early vertical forearm for the early catch, find your clean aquatic line at every full extension and maintain a steady kick behind the bodyline for all work. Ya’ know, just like The GOAT!

Warm Up:
10’ of choice drills, focus on full extension, early vertical forearm and steady kicking.

Favorite Main Set: Long Like Ledecky

200 Negative Split on S.I. or :20 rest
2 x 100 Negative Split by 100s on S.I. or :20 rest
6 x 50 Alt. Strong / EZ on S.I. or :20 rest
4 x 25 FAST on S.I. or :20 -:30 rest
~~~
4x Thru
150 Steady & Strong on S.I. or :20 rest
50 EZ
~~~
2x Thru
2 x 100 Cruise on S.I. or :20 rest
200 Strong & Long!
Can you even split the 100s or negative split the 200? What is your total 200 time?

Cool Down:
5 - 10’ EZ w/ choice drills

Superhero Speed
Splash & Dash w/ Afterburner Bonus

This main set is a nod to the superheroes of the 50 Free and 100 Free.
It’s time to get serious with ALL OUT 25s and a healthy dose of active recovery.
Prepare for the ‘Afterburner Bonus’ using traditional / long bladed fins.

Warm Up:
10-15’ of focus on stable head position, full extension, core rotation and steady kicking.
Descend 4 x 50 w/ :20 rest between, focus on increased stroke rate each 50
Descend 4 x 25 w/ :15 rest between, focus on increased stroke rate each 25

Favorite Main Set: Superhero Speed
10 x 100 as 25 ALL OUT SPRINT into 75 active recovery, long perfect stroke and loads of air.
w/ :20 - :30 rest

Afterburner Bonus w/ fins
5 x 100 as 25 ALL OUT SPRINT into 75 active recovery, long perfect stroke and loads of air.
w/ :20 - :30 rest

Cool Down:
5 - 10’ EZ w/ choice drills

The KISS Series, Keep it Simple & Swim (2nd KISS)

Fri, 07 Oct 2022 10:59:08 GMT

Welcome to the KISS series!
KISS stands for Keep It Simple & Swim 

Each workout will have just a few intentional drills to focus on technique and a main set that is easily adjustable for yardage or intensity.

I hope you enjoy this session, the 2nd KISS, video footage from our amazing Elite Endless Pool!

Each workout in the series, can be found on the SweetWater KISS Series Showcase on Vimeo, click here!

Watch: The 2nd KiSS video workout here.

**Copy & paste and print the workout to bring to the pool**

Keep It Simple & Swim
SweetWater Swim Studio
2nd KISS Focus: Core Stability

Tools: Snorkel & Nose Clip / Pull Buoy or FINIS Axis Buoy / Pace Clock
Total: 1900yd (easily adjust yardage by + / - the # of 50s / 75s / 100s)

Start w/ Snorkel
6 x 50 1st KISS Drill Review
1-3 Drill 25 / Swim 25 on EZ Interval
Tag style catch up in power Y start / end position
Focus on head stability, lead arm extension and stability
4-6 Drill 25 / Swim 25 on EZ Interval
  3 / 2 / 1 Right Pulls into 3 / 2 / 1 Left Pulls start / end in PowerY position
Focus lead arm stability and single sided rotation, take hips with you

4 x 50 Descend 50 times on EZ Interval
1) Easy 2) Build 3) Build More 4 ) Strong

~~~~~ MAIN SET ~~~~~

2 x Thru
Round #1 with Snorkel and Buoy
Round #2 Buoy only

2 x 75s Change buoy placement each 25 High / Medium / Low :15 rest between 75s
Engage Core and “Take Hips With You” Keep legs engaged with soft knees & long ankles, pigeon toe feet

4 x 100s as 50 Swim w/ Buoy / 50 Swim on Standard Interval
Change buoy placement each first 50
  #1 100 as 50 Buoy High / 50 Swim
  #2 100 as 50 Buoy Medium / 50 Swim
#3 100 as 50 Buoy Low / 50 Swim #4 100 as 100

Swim Strong and Connected w/ core and lead arm drive

~~~~~~~~~~~~~~~~~~~~~

2 x 75 Descend each 75, :20 rest between 75s
1st 25 is easy, 2nd 25 is build, 3rd 25 is STRONG
Use the speed work to feel tautness in quick core connection/rotation

50 FOR TIME *turnover * quick rotation * core connection * lead arm extension * kick *

2 x 50 Cool Down as 25 Choice Drill / 25 Swim

The KISS Series, Keep it Simple & Swim (1st KISS)

Mon, 26 Sep 2022 12:47:49 GMT

Welcome to the KISS series!
KISS stands for Keep It Simple & Swim 

Each workout will have just a few intentional drills to focus on technique and a main set that is easily adjustable for yardage or intensity. I hope you enjoy this session, the 1st KISS, video footage from our amazing Elite Endless Pool!

Each workout in the series, can be found on the SweetWater KISS Series Showcase on Vimeo, click here!

**Copy & paste and print the workout to bring to the pool**

Watch: The 1st Kiss (link to video workout here)
1st KISS Focus: Stability & Pace Changes
Head Position / Lead Arm Extension / Rotation

Tools: Snorkel & Nose Clip / Fins if desired / Pace Clock
Total: 1500yd (easily adjust yardage by + / - the # of 50s / 100s)

Start w/ Snorkel and fins if desired
2 x 50 Mindful Swimming as Drill 25 / Swim 25 on EZ Interval
Drill: Tag style catch up in power Y start / end position.
Focus on head stability, lead arm extension and stability through balanced rotation.

4 x 100 Descend by 100s on Standard Interval
Focus: Maintain head stability and lead arm extension through balanced rotation.
Each 100 is roughly :03-:05 faster than previous.
1st 100 is very very easy!

2 x 50 as Drill 25 / Swim 25 on EZ Interval, power Y start & end position
Drill: 3 / 2 / 1 Right Pulls, focus on left lead arm extension stability and right side rotation into 3 / 2 / 1 Left Pulls, focus on right lead arm extension stability with left side rotation.

3 x 100 Descend by 100s on Standard Interval
Focus: Maintain head stability and lead arm extension through balanced rotation.
Each 100 is roughly :05 faster than previous. Start easy and add more ‘umph’ for #2 and #3 without sacrificing head stability, extension & rotation.

No Snorkel / No Fins
2 x 50 Mindful Swimming as Drill 25 / Swim 25 on EZ Interval
Drill: Tag style catch up in power Y start / end position.
Focus on head stability, including side breath, lead arm extension and stability through balanced rotation.

2 x 100 Descend by 100s on Standard Interval
Focus: Maintain head stability through the side breath and back to neutral. Work lead arm extension through balanced rotation. Each 100 is roughly :05 - :10 faster than the previous. Solid effort on # 1 Stronger on #2

2 x 50 as Drill 25 / Swim 25 on EZ Interval / Power Y start & end position
Drill: 3 / 2 / 1 Right Pulls, focus on left lead arm extension stability and right side rotation into 3 / 2 / 1 Left Pulls, focus on right lead arm extension stability with left side rotation.

1 x 100 For Time! Put all the pieces together and see how fast you can swim a 100 at the end of this set! Focus head stability, lead arm extension and quick rotation. Fast walls, tight streamlines.

2 x 50 as Drill 25 / Swim 25, cool down with proper form. Mindful swimming.

Begin Again: Week Five

Mon, 22 Mar 2021 15:41:44 GMT

Begin Again
Week Five: Front Quadrant Drills & Speed Play

Welcome back of the Begin Again series of swim videos. Think of this as a swim curriculum you can follow and/or thread into your current swim training. I am creating this series after a break from the water, building and strengthening foundational skills right along with you!

This series will review foundational drills, skills and workouts that can be individually scaled for time and intensity.

Whether you are returning to the water after a break or wanting to maintain solid foundational skills, this series is for you!

Videos for this series will be posted on the The SweetWater Swim Studio Vimeo page in the Begin Again Showcase and video links provided here on this blog. The workout is written below. Feel free to copy/paste onto a paper you can print and keep at the end of your lane.

I hope you find this video series to be a guiding resource for stroke mechanic, drill and workout ideas.

Watch: Begin Again: Week Five "Front Quadrant Drills & Speed Play"

SweetWater Swim Studio
Begin Again
Week Five: Front Quadrant Drills & Speed Play

2000yd / est. 40min session based on a 1:30/100yd swimming pace

Scale the workout based on time (+/- repetitions) and intensity (+/- pace & +/- recovery)

Gear: Swimmer’s Snorkel / Fins if desired

Focus: Core Connection, Early Vertical Forearm, Pace Changes
(Push offs, Exhale, Taut Bodyline, Early Vertical Forearm, Bilateral Breathing, Pace Changes)

~ 200yd Balanced EZ Freestyle w/ :20 rest
Focus: Quality walls, taut bodyline, bilateral breathing

~ 2 x 100yd Choice Drill from weeks 1 – 4 w/ Swimmer’s Snorkel (& Fins if desired)
Ex. High Elbow Scull, Right Arm Lead, Left Arm Lead, Catch Up

~ 200yd alt. 25yd EZ / 25yd Moderate Pace w/ :20 rest
Focus: Maintain quality form, slight difference between EZ and Moderate

~ 2 x 100yd Body Drill w/ Swimmer’s Snorkel (& Fins if desired)
Focus: 3 Strokes, 3 Counts Kick w/ Arm Lead, Repeat Continuously

~ 200yd alt. 25yd EZ / 25yd Strong Pace w/ :20 rest
Focus: Noticeable difference in pacing btwn EZ and Strong

~ 2 x 100yd Fist Drill w/ Tag Style Catch Up w/ Swimmer’s Snorkel (& Fins if desired)
50yd Fist Drill both hands
25yd First Drill Right Pull & Open Hand Left Pull
25yd Fist Drill Left Pull & Open Hand Right Pull

~ 200yd alt. 50yd EZ / 50yd Strong Pace w/ :20 rest
Focus: Noticeable difference in pacing btwn EZ and Strong

~ 2 x 100yd Pyramid Isolation Fist Drill w/ Swimmer’s Snorkel (& Fins if desired)

4 / 3 / 2 / 1 Right & Left Pulls in Power Y Position w/ alt. Fist Drill

~ 200yd STEADY EVEN PACING STRONG SWIM
Focus: Quality walls, breathing pattern, taut bodyline, EVF

~ 200yd alt. 25yd Choice Drills / 25yd EZ Swim w/ Bilateral Breathing

Begin Again: Week Four

Mon, 15 Mar 2021 00:53:01 GMT

Begin Again
Week Four: Pace Awareness & Various Catch Up Drills

Welcome back of the Begin Again series of swim videos. Think of this as a swim curriculum you can follow and/or thread into your current swim training. I am creating this series after a break from the water, building and strengthening foundational skills right along with you!

This series will review foundational drills, skills and workouts that can be individually scaled for time and intensity.

Whether you are returning to the water after a break or wanting to maintain solid foundational skills, this series is for you!

Videos for this series will be posted on the The SweetWater Swim Studio Vimeo page in the Begin Again Showcase and video links provided here on this blog. The workout is written below. Feel free to copy/paste onto a paper you can print and keep at the end of your lane.

I hope you find this video series to be a guiding resource for stroke mechanic, drill and workout ideas.

Watch Week Four: Pace Awareness & Various Catch Up Drills

SweetWater Swim Studio
Begin Again
Week Four: Various Catch Up Drills & Pace Awareness with Descending 100s

2000yd / estimated 40min session based on a 1:30/100yd swimming pace
Scale the workout based on time (+/- repetitions) and intensity (+/- pace & +/- recovery)

Gear: Swimmer’s Snorkel / Fins if desired

Focus: Catch Up Drill with EVF, Vary the Timing of Catch Up, Pace awareness: Descend 100s)
(Push offs, Exhale, Taut Bodyline, Early Vertical Forearm, Bilateral Breathing, Pacing)

~ 5 x 100yd Balanced EZ Freestyle w/ :20 rest
Focus: Quality walls, varying breathing patterns, taut bodyline, EVF

~ 100yd Catch Up Drill w/ Swimmer’s Snorkel (& Fins if desired)

~ 4 x 100yd Balanced EZ - Moderate Freestyle pace w/ :20 rest
Focus: Quality walls, breathing pattern, taut bodyline, EVF
            Notice your time for each 100yd, maintain < :05 difference in pacing

~ 100yd Isolated Catch Up Drill w/ Swimmer’s Snorkel (& Fins if desired)
            Alt. 25yd Right Arm Only Pulling / 25yd Left Arm Only Pulling

~ 3 x 100yd Descend by 100s #1 EZ #2 Moderate #3 Strong w/ :20 rest
Focus: Quality walls, breathing pattern, taut bodyline, EVF
            Notice your time for each 100yd

~ 100yd Isolated Pull Pyramid in Catch Up Drill w/ Swimmer’s Snorkel (& Fins if desired)
            4 Right Pulls / 4 Left Pulls into 3 Right Pulls / 3 Left Pulls
2 Right Pulls / 2 Left Pulls into 1 Right Pull / 1 Left Pull
Repeat throughout 100yd in Power Y Position

~ 2 x 100yd Descend by 100s as #1 Moderate #2 Strong w/ :20 rest
Focus: Quality walls, breathing pattern, taut bodyline, EVF
            Notice your time for each 100yd

~ 100yd Varied Catch Up Drill Timing w/ Swimmer’s Snorkel (& Fins if desired)
            Alternate 25yd Heavy Catch Up / 25yd Tag Style Catch Up

~ 100yd Freestyle for time STRONG SWIM
Focus: Quality walls, breathing pattern, taut bodyline, EVF

~ 100yd EZ Choice Drills

Begin Again: Week Three

Mon, 08 Mar 2021 02:44:47 GMT

Begin Again
Week Three: Pyramid Yardage Build w/ Varying Breathing Patterns & Drill Review

Welcome back of the Begin Again series of swim videos. Think of this as a swim curriculum you can follow and/or thread into your current swim training. I am creating this series after a break from the water, building and strengthening foundational skills right along with you!

This series will review foundational drills, skills and workouts that can be individually scaled for time and intensity.

Whether you are returning to the water after a break or wanting to maintain solid foundational skills, this series is for you!

Videos for this series will be posted on the The SweetWater Swim Studio Vimeo page in the Begin Again Showcase and video links provided here on this blog. The workout is written below. Feel free to copy/paste onto a paper you can print and keep at the end of your lane.

I hope you find this video series to be a guiding resource for stroke mechanic, drill and workout ideas.

Watch: Begin Again: Week Three "Breathing Patterns, Build Yardage, Drill Review"

SweetWater Swim Studio
Begin Again
Week Three: Pyramid Yardage Build w/ Breathing Patterns & Drill Review

1800yd / estimated 35min session based on a 1:30/100yd swimming pace
Scale the workout based on time (+/- repetitions) and intensity (+/- pace & +/- recovery)

Gear: Swimmer’s Snorkel / Pull Buoy (if desired) / Fins (if desired)

Focus: Building Yardage and Drill Review from Weeks One & Two
(Push offs, Exhale, Taut Body Line, Early Vertical Forearm)

~200yd Swim FOCUS: Push Off and Exhale Focus
Breathing Pattern: Every 3rd Stroke, Bilateral Breathing

~100yd Continuous Drill w/ Swimmer’s Snorkel & Fins if desired
25yd Head Lead Kick on Belly / 25yd Head Lead Kick on Belly w/ Rotation
25yd Right Arm Lead on Rotational Axis / 25yd Left Arm Lead on Rotational Axis

~300yd Swim FOCUS: Push Off and Exhale Focus
Breathing Pattern: 2 Right Breaths, 3 Strokes, 2 Left Breaths, Bilateral Breathing

~100yd Continuous Drill w/ Swimmer’s Snorkel & Pull Buoy (if desired)
25yd Overhead Scull / 25yd High Elbow Scull / 25yd Snap Scull / 25yd High Wide Elbow Scull
(No Snorkel = Forward Breath, No Buoy = Light kicking heels at surface)

~400yd Swim FOCUS: Push Off and Exhale Focus, Fins if desired
Breathing Pattern: Right Breath / Left Breath Alternate Lengths, Bilateral Breathing

~100yd Continuous Drill w/ Swimmer’s Snorkel & Fins if desired
25yd 6 Kick Switch / 25yd 4 Kick Switch / 25yd 2 Kick Switch / 25yd 2 Kick Switch
(No Snorkel = Side breath toward trailing arm)

~300yd Swim FOCUS: Push Off and Exhale Focus
Breathing Pattern: 2 Right Breaths, 3 Strokes, 2 Left Breaths, Bilateral Breathing

~100yd Continuous Drill w/ Swimmer’s Snorkel & Fins if desired
Early Vertical Forearm Hesitation into Power Y position before next pull
(No Snorkel = Side breath toward pulling arm after EVF hesitation)

~200yd Swim FOCUS: Push Off and Exhale Focus
Breathing Pattern: Every 3rd Stroke, Bilateral Breathing

Begin Again: Week Two

Mon, 01 Mar 2021 13:21:03 GMT

Begin Again
Week Two: Stability of body and Early Vertical Forearm, drills with and without Swimmer's Snorkel

Welcome back of the Begin Again series of swim videos. Think of this as a swim curriculum you can follow and/or thread into your current swim training. I am creating this series after a break from the water, building and strengthening foundational skills right along with you!

This series will review foundational drills, skills and workouts that can be individually scaled for time and intensity.

Whether you are returning to the water after a break or wanting to maintain solid foundational skills, this series is for you!

Videos for this series will be posted on the The SweetWater Swim Studio Vimeo page in the Begin Again Showcase, FB page and updates and video links provided here on this blog. The workout is written below. Feel free to copy/paste onto a paper you can print and keep at the end of your lane.

I hope you find this video series to be a guiding resource for stroke mechanic, drill and workout ideas.

Watch: Begin Again: Week Two Stability & Early Vertical Forearm

Week Two: “Stability & Early Vertical Forearm”

1300yd / estimated 35min session based on a 1:30/100yd swimming pace
Scale the workout based on time (+/- repetitions) and intensity (+/- pace & +/- recovery)

Gear: Swimmer’s Snorkel / Pull Buoy / Fins (if desired)

Focus: Push Offs, Stability, Early Vertical Forearm

~200yd Set Up for Success: Streamline / Exhale (with or without snorkel)
Streamline / Dolphin to Flutter / Exhale / Breakout / Breathe 2nd stroke
Focus every push off, exhale underwater with neutral head position

~4 x 50yd w/ :15 rest (Snorkel)
Alternate by 25yd Drill / Swim
(Drill ex. Head Lead Kick / Right Arm Lead / Left Arm Lead / High Elbow Scull)

~100yd Scull Drills: Snorkel, Buoy (or light kicking)
Alternate 25yd High Elbow Scull & Power Y Position Snap Scull

~200yd Set Up for Success: Streamline / Exhale (with or without snorkel)

~100yd EVF & Lead Arm Kicking HESITATION Drills: Snorkel, Fins if desired
Power Y / EVF Hesitation / Lead Arm Kicking on Rotational Axis Hesitation / Power Y
Fins for stability/support in proper body alignment, not speed or power

~200yd Set Up for Success: Streamline / Exhale (with or without snorkel)

~100yd Lead Arm 6 Kick Switch Drill: Snorkel, Fins if desired
Power Y / EVF Easy Pull / Lead Arm Kick on Rotational Axis for 6 Kicks / Power Y
Alternate pulling arm after Power Y is achieved
Can incorporate 6, 4 & 2 Kick Switch w/ bilateral breathing
Fins for stability/support in proper body alignment, not speed or power

~200 Set Up for Success: Streamline / Exhale (with or without snorkel)

Begin Again: Week One

Sun, 21 Feb 2021 19:34:19 GMT

Begin Again

I'm excited to develop the Begin Again series of swim videos. This is not only a desire to connect with other swimmers, albeit virtually, but also a personal journey of returning to the water. We'll revisit drills and skills that create a solid freestyle foundation and build an efficient and powerful stroke. I'd like to begin again, with you!

This series will review foundational drills, skills and workouts that can be individually scaled for time and intensity.

Whether you are returning to the water after a break or wanting to maintain solid foundational skills, this series is for you!

Videos for this series will be posted on the The SweetWater Swim Studio Vimeo page in the Begin Again Showcase, FB page and updates and video links provided here on this blog.

I hope you find this video series to be a guiding resource for stroke mechanic, drill and workout ideas.

Watch: Begin Again: Week One "Symphony of Motion"

Week One: Symphony of Motion
"Gathering the Pieces"

1,150yd / estimated 30min session based on a 1:30/100yd swimming pace
Scale the workout based on time (+/- repetitions) and intensity (+/- pace & +/- recovery)

Gear: Swimmer’s Snorkel / Pull Buoy / Fins (if desired)

Focus: Exhale, Core Connection, Body Alignment

~ 200yd Swim w/ focus on exhale
*Break into 2 x 100 or 4 x 50 if desired
*Use Swimmer’s Snorkel if desired

~ 100yd alt. Head Lead Kick on Belly / Head Lead Kick with Rotation use Swimmer’s Snorkel
*Use fins if desired to maintain proper body position
         *If no snorkel, breathe to the side w/ rotation

~ 200yd Swim w/ focus on exhale, core connection and body alignment
*2 x 100 or 4 x 50 if desired in place of continuous 200yd Freestyle
*Use Swimmer’s Snorkel if desired

~ 75yd alt. Right Arm Lead on Belly, on Rotational Axis, w/ Rotation use Swimmer’s Snorkel
~ 75yd alt. Left Arm Lead on Belly, on Rotational Axis, w/ Rotation use Swimmer’s Snorkel
*Use fins if desired to maintain proper stable body position
         *If no snorkel, breathe to the side w/ rotation

~ 200yd Swim w/ focus on exhale, core connection and body alignment
*2 x 100 or 4 x 50 if desired in place of continuous 200yd Freestyle
*Use Swimmer’s Snorkel if desired

~100yd alt. Overhead and High Elbow Sculling with Swimmer’s Snorkel & Pull Buoy
         *If no snorkel, breathe to front
         *If no buoy, very light kicking to keep legs/feet afloat

~ 200yd Swim w/ focus on exhale, core connection and body alignment
*2 x 100 or 4 x 50 if desired in place of continuous 200yd Freestyle
*Use Swimmer’s Snorkel if desired

Swim Strong Phase III: Multiphase Dryland Series for Swimmers

Mon, 16 Mar 2020 14:51:07 GMT

Welcome back to our progressive dryland training sequence, Swim Strong. Now that you have progressed through Phases I & II, you are ready to introduce the use of resistance bands and add a challenge to the traditional side plank in Phase III. Read Phase I here and Phase II here.

Resistance bands are simple training tools you can take with you anywhere (pack them in your swim bag!). Despite being simple, they are powerful tools that increase load on the muscles, tendons, and ligaments in addition to working range of motion. When using resistance bands, it is important to remember that form is the main priority, not working to failure. Due to the fact that the resistance intensifies as the band stretches, choose a band with a lighter resistance (we use ¼ - ½ inch for our clients). Here is a link to some of our favorites.

The goal of this series is to increase a swimmer’s range of motion while building strength, mobility and athleticism. This fundamental movement pattern work aids in injury prevention, tightens connective tissue, and improves swim mechanics and strength. Dryland training, at the pool and at home, is a valuable addition to any swimmer’s routine regardless of age or fitness level.

Use the following Phase III exercise routine as your dynamic warm up before each swim, at home, or before other activities. Allow 3-5 minutes 3x/week. Feel free to alternate days while revisiting exercises from Phase I and Phase II. On the pool deck, use a kickboard as a cushion for your knees, ankles, and forearms when appropriate.
A dynamic warm up increases blood circulation and fires up muscles soon to be engaged in the water. Think, “RAMP Up!” before you start up. (RAMP = Range of motion, Activation, Muscle Pliability.)
Do not force movements in this routine and build repetitions and time in exercises gradually. Remember, when using resistance bands, focus on form and do not work to failure.

BAND PULL APARTS
Why do it? The band pull apart is a great drill to focus on strengthening the upper back and posterior (rear) shoulder. Think of these as the “posture muscles”. These groups are extremely important in allowing for shoulder mobility and helping to maintain a tall, neutral spine.
How to do it well: In a tall kneeling position (both knees on the ground), start by pulling the toes under the shins. Press the hips forward and raise the band to chest height with the palms facing upwards as depicted by the green arrows. Pull the band outward with the elbows remained in a straight (not locked) position. Complete 2-4 sets of 10-15 repetitions. Watch video example here.
Common mistakes: The most common mistakes are starting with the back rounded and the arms raised above the shoulders, extending or arching the back, and shrugging the shoulders during the pulling phase as depicted by the red arrows.

SIDE PLANKS WITH HIP DIP
Why do it? The side plank with hip dip is a great drill to focus on the obliques, outer hip, and shoulders.
How to do it well: Start with the elbow directly under the shoulder and the feet in either a stacked position or heel to toe position with the hips in a neutral position. In a slow, controlled manner, draw the abs in and lift the hips towards the ceiling then return to the floor. Complete 2-4 sets of 8-12 repetitions. Watch video example here.
Common mistakes: The most common mistakes are starting with the hips too high, the elbow not aligned with the shoulder, and the shoulders rounded forward.

BENT OVER BAND ROWS
Why do it? The band bent over rows is a great drill to improve the spine stabilizers and strengthen the upper and mid back.
How to do it well: Standing on the band with the feet hip width apart, slightly bend the knees, stick the butt back, and draw the shoulder blades together creating a strong, neutral spine. Pull the band upwards and imagine bringing the hands towards your pockets with the elbows straight up. Return the arms to a straight position. Complete 2-4 sets of 12-15 repetitions. Watch video example here.
Common mistakes: The most common mistakes are standing with the knees straight, rounding the spine, and allowing the elbows to pull outside.

SUPERMAN BAND PRESS
Why do it? The superman band press is a great drill to strengthen the posterior chain, including the paraspinal muscles, lats, posterior deltoid and rhomboids all while improving mobility of the shoulders.
How to do it well: Start by lying face down with the hands towards the end of the band with the palms facing down. Push the toes into the floor and extend the knees while pulling the band slightly higher than the head. Put tension on the band while pulling the band behind the head until the elbows reach the end point. Return the arms to a straight position while keeping tension on the band. Complete 2-4 sets of 8-15 repetitions. Watch video example here.
Common mistakes: The most common mistakes are extending the back and allowing the chest to leave the floor, pulling too much tension on the band, and not bending the elbows as the band comes behind the head.

Swim Strong: Phase II Multiphase Dryland Series for Masters Swimmers

Mon, 19 Aug 2019 16:36:19 GMT

Written by Stacy Sweetser, ASCA & USMS Level II, SweetWater Swim Studio
& Chris Brown, CSCS, CCET, Endurafit Training and Rehab

Welcome back to the Swim Strong Series. This is the second phase of a progressive dryland training sequence meant to build athleticism that compliments the demands of moving forward through the water efficiently and powerfully. See Phase I here on the SweetWater website.

Dryland training, at the pool and at home, is a valuable addition to any swimmer’s routine regardless of age or fitness level. Click here to read Phase I of the Swim Strong Series on the New England LMSC site.

The goal of this series is to increase a swimmer’s range of motion while building strength and mobility. This fundamental movement pattern work aids in injury prevention, tightens connective tissue, and improves swim mechanics and strength. Each phase builds upon the previous phase. The early phases will focus on range of motion, mobility and stability, then progress into strength and resistance exercises.

Use the following Phase II exercise routine as your dynamic warm up before each swim, at home, or before other activities. Allow 3-5 minutes 3x/week. Feel free to alternate days while revisiting exercises from Phase I.

A dynamic warm up increases blood circulation and fires up muscles soon to be engaged in the water. Think, “RAMP Up!” before you start up. (RAMP = Range of motion, Activation, Muscle Pliability.) Do not force movements in this routine and build repetitions and time in exercises gradually.

If on the pool deck, use a kickboard as a cushion for your knees, ankles, and forearms when appropriate.

WALL SLIDES

Why do it? Wall slides are a great drill to improve shoulder extension and lat activation.

How to do it well: Keeping the spine neutral, place the elbow, forearm and wrist on the wall with the elbow at shoulder height. Push the hands toward the ceiling, keeping the elbow and forearm in contact with the wall, while pulling the shoulder blades down as depicted by the green arrows. Complete 8-10 repetitions.

Common mistakes: The most common mistakes are rounding the spine, pulling the elbows away from the wall on extension, and shrugging the shoulders as depicted by the red arrows. (See slideshow above for all photos)

CHEST OPENERS

Why do it? The chest opener is a great way to activate the posterior deltoid and rhomboids (think upper back) while stretching the pecs.

How to do it well: In a half kneeling position and with a neutral spine, place the hands around the ears with the elbows out to the side. Pull the elbows back while squeezing the shoulder blades together and exhaling. Complete 6-8 repetitions.

Common mistakes: The most common mistakes are starting with the elbows too far forward with a rounded spine and head tilted forward, arching the back during the pull back motion, and pointing the toes on the rear foot. (See slideshow above for all photos)

T-SPINE ROTATIONS

Why do it? T-Spine Rotations are a great drill to provide mobility through the mid-back (thoracic spine).

How to do it well: In a half kneeling position, place the hands around the ears with the elbows out to the side (similar to the starting position of the chest openers). Take a deep breath in then exhale hard as you rotate over the front leg. Inhale and return to the starting position. Complete 6-8 repetitions.

Common mistakes: The most common mistakes are rounding the spine throughout the range of motion, not pulling the elbows back to engage the upper back, dropping the chin, and pointing the rear toes. (See slideshow above for all photos)

ANKLE MOBS

Why do it? The Ankle Mobs (or Ankle Mobility) drill is one of our favorites for developing ankle mobility and flexibility in the gastrocnemius and soleus muscles (calf muscles).

How to do it well: Starting in the half kneeling position with the spine in neutral and the front foot slightly behind the front knee, place the hands on top of the knee. Shift your weight forward as you press the knee past the front toes while keeping the front heel in contact with the floor. Return to starting position. Complete 10-12 repetitions.

Common mistakes: The most common mistakes are extending the spine, starting with the front foot too far forward, and allowing the front heel to lose contact with the floor. (See slideshow above for all photos)

AROUND THE WORLD

Why do it? The Around the World drill is a great movement to improve range of motion and flexibility of the rotator cuff.

How to do it well: Using a strap or a towel long enough to allow you to go through the range of motion, grab the end of the strap/towel with the palms facing down and the arms fully extended. Bring one arm overhead with the other out to the side to form a triangle. Bring both arms behind, then continue the motion to the other side. Repeat from the opposite side. Complete 4-6 repetitions.

Common mistakes: The most common mistakes are standing with the back extended (arched), using a strap or towel that is too short, and bending the elbows. (See slideshow above for all photos)