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Swim Workout Directory

Wednesday Evenings 7:15 at the Z Center Pool
always check day/time/location on the team calendar and/or weekly announcements email

If you are new to this program, see the following:

Generally speaking, main set focus will be:

  • Technique for slower swimmers
  • Conditioning for faster swimmers
DateWorkout Focus Notes - Main set may have two options
22 Jan 2020Kick 1 - PropulsiveFocus on propulsive kicking development and power
29 Jan 2020 Kick 2 - RotationFocus on rotational kick mechanics & coordination with arm stroke
05 Feb 2020Kick 3 - 2-Beat KickFocus on 2-beat kick
12 Feb 2020Posture 1 - TrimFocus on your hull trim (bow-to-stern balance)
19 Feb 2020Posture 2 - StabilityFocus on maintaining hull stability while rotating from side to side
26 Feb 2020Arms 1 - SpearArms focus 1 - SPEAR body to streamlined set-up position
04 Mar 2020Arms 2 - ReachArms focus 2 - REACH to the corner to begin catch
11 Mar 2020Arms 3 - CatchArms focus 3 - CATCH by anchoring hand & forearm
18 Mar 2020Arms 4 - PullArms focus 4 - PULL body over anchor
25 Mar 2020Arms 5 - RecoverArms focus 5 - RECOVER arm from water and throw it forward
01 Apr 2020CSS Test WorkoutEstimate critical swimming speed to set training paces

Do you have a workout focus that has worked for you? Send Coach Bill a note and let him know about it.

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