Intro to TI Masters

The goal for this week is to really make the skate drill solid and understand how on each stroke you are trying to get to a streamlined position (skate) as soon as possible without losing your balance in the process or expending energy that you don’t need to expend.

Like the name implies, imagine you are a speedskater, taking long powerful and relaxed strides forward with your body.

WARM UP

*Repeat Set 1 & 2 twice!

Set 1: Focus: Balance, head down.

25m SSS (1 switches)

25m Swim

25m SSS (2 switches)

25 Swim with Fists

Set 2: Switch with your hips, not only with your arms.

25m SSS (3 switches)

25m Swim with Fists

25m SSS (3 switches)

25m Swim

MAIN

*Establish a continuous stroke rhythm. Stay relaxed and fluid as you try to drop strokes by reducing drag with better body position.

4 x 25m Count your strokes per 25m (get avg SC)

Rest 1 minute

2 x 25m for SC (try to make your average on purpose)

2 x 25m SC-1

2 x 25m SC-2

2 x 25m SC-3 (try it, see what happens)

2 x 25m SC (as relaxed as possible)

Rest 1 minute

Repeat this set again. Variations: (1) use fists for the whole set, except for the very last SC rep and (2) for extra distance, do SC+1, SC+2, SC+3, SC.

COOL DOWN

6 x 25m quiet swimming (1) fists (2) hands

4 x 25m SSS (3) head down

2 x 25m skate

Distance: 1300-1550m

🙂