YWCA Programs – Week 1 Benchmark

I’m really excited to be teaching six sessions at the YWCA in downtown Vancouver. Lots of great people signed up and I’m looking forward to seeing everyone learn the “skills first” approach.

This post will summarize the first benchmark practice that we did with each of the three groups: Tri Fit Swim Club, Swim for Speed and Intro to Masters (TI).

After this week, I’ll be posting separately for each group. Use the categories on the left to search for current and past practices. You can also check out practices from 2008 in the archives.

NEW SWIMMERS

Here is the basic benchmark for those swimmers who have not done any instruction with me yet. Try this again if you have time on your own.

12 x 25m: count strokes on the returning length. Write them down on paper.

6 x 50m: time to complete continuous 50m swim.

Skate drill (do the following twice)

4 x 25m with fins (one side down, one side back)

2 x 25m without fins (try it – stop to rest in mid lap if needed)

*Your overall goal is to be relaxed and allow the water to support you.Remember that breathing is easier when you are well balanced on your side.

Main skate focus points: 1. head down 2. hip/shoulder rotation 3.  lead arm relaxed 4. back arm on inner thigh and shoulder relaxed.

Play with this drill sequence and benchmarking. See if your skate drill helps your freestyle. Remember that we’re moving from “skate to skate.”

SWIMMERS WITH TI EXPERIENCE

Here is the basic set:

Warm Up (once or twice)

2 x 25m skate

2 x 25m sss (1 stroke)

2 x 25m sss (2 strokes)

2 x 25m sss (3 strokes)

Main Benchmark Set:

6-10 x 50m as follows: 25m sss (1-3 strokes) / 25m count strokes

6-10 x 50m as follows: time for continuous swim. Try to keep 2-3 reps at same fluid, cruise speed, then for next 2, drop a few seconds (1-3), then on the last 2-3, drop a 1-3 more. Optional: measure your HR after the whole set.

2-3 x 100m: maintain pace average pace. Can you keep it for the whole 100m?

Cool Down (1-2 times: with fists, then with hands – use your body and smooth body rotations to swim)

2 x 25m Fist swimming

2 x 25m Regular swimming

2 x 25m Baseline Stroke Count (avg from earlier set)

2 x 25m SC-1 (drop a stroke)

2 x 25m SC -2 (drop a stroke)

Email me or leave a comment if you have any questions about this set. For practice terminology, check out the first practices from 2008 for Intro to TI Masters or Swim for Speed.

For some visuals, checks out the Articles page on the main website and my Youtube clips. More to come!