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"
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 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
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