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"
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 Load 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 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 Load 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
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