Workouts Plans

14 Day Swim Problem – Week 2

 

Welcome to the second week of the 14 Day Swim Problem! Go to the Week 1 of the 14 Day Swim Problem to start out at first. In any other case, thanks for leaping in on the primary week of this journey. To reiterate, the objective of this problem is to take you from zero to swimming (freestyle) with consolation and competence in fourteen days. This week, just like the final may have 5 days of quick swim exercises and two days of labor on dryland in your off days. Mastering the approach takes precedence over health growth.

 

 

Day 8: Getting Nearer, 6-1-6 to 6-3-6

Welcome to your second week of the problem! At the moment we take an enormous step in direction of precise freestyle swimming. We’re going to construct from the 6-1-6 drill that you simply did final week and add extra stroking with the 6-3-6 drill. The whole lot will likely be with fins immediately so you’ll be able to comfortably get a really feel for the drill. The 6-3-6 will begin to put all of the issues collectively: really feel for water, physique place, kicking, physique roll, and precise stroking. The journey simply bought fairly thrilling!

 

Gear Wanted: Fins and pull buoy

 

Drills for immediately:

 

  • Scull 8×50, scull down, relax w/fins & buoy.
  • Facet kick, with out fins, 4 x 25
  • 6-1-6, w/ fins, 10 x 25.
  • 6-3-6, w/ fins, 10 x 25

 

 

Sculling

Seize a pull buoy, put some fins on, and push off the wall with you face simply out of the water. Along with your arms prolonged in entrance of you, transfer them in order that your finger suggestions are under your wrist, and your wrist is under your elbow. Then, transfer your palms side-to-side 2-3 ft, experimenting with the angle of and form of your hand. If executed accurately, it will propel you ahead (slowly). There isn’t any kicking on this drill. Take your time and play with it till you discover what causes you to maneuver down the pool most effectively. Do eight laps (a lap is one size down and one size again). For every lap, scull down for one size, flip and relax holding the buoy out in entrance of you.

 

Facet Kick With Fins

Push off the wall and start kicking from a susceptible place. As you kick lengthen one arm out in entrance of you, reaching for the wall whereas leaving the opposite arm relaxed at your facet. It will pull your torso round in order that your stomach button begins to face the facet wall. Intention to kick at a couple of 45 diploma angle. Your face ought to be near your arm along with your eyes wanting both straight down or 2-3 ft forward. As wanted, rotate your head to breathe on the facet dealing with the facet wall.

 

6-1-6 With Fins

Begin out as you’ll for the facet kick drill. Rely to 6, then pull again along with your prolonged arm utilizing it to rotate you to facet kicking on the opposite facet. When you’re doing this, convey your relaxed arm up and round to enter the water and lengthen in entrance of you, changing the opposite arm. Be sure to are exhaling by all of this and rotate to a breath earlier than you are taking a stroke. As you begin the stroke along with your prolonged arm, take into consideration tipping your fingertips down first. Your palm ought to face the wall behind you. As you begin to pull again attempt to get your palm and forearm vertical as quickly as attainable in order that they’re each parallel to the wall behind you. This offers you the most important attainable “paddle” to propel you ahead. Keep away from dropping your arm and pushing water down as an alternative of again as it will trigger your legs to sink.

 

6-3-6 With Fins

Deal with this just like the 6-1-6 drill with one main change: as an alternative of 1 stroke to change sides, you’ll do three earlier than returning to your 6-count. The trickiest a part of this drill is selecting when to breathe. It’s usually best to do it proper earlier than you are taking your three strokes. Doing it after the strokes could be a contact lengthy and trigger discomfort if you actually need some air.

 

 

Day 9: Dry Land Drills and Energy

At the moment’s dry land work will look similar to day two, however will focus extra on power workout routines for creating your core.

 

Drills:

  • Wall extension
  • Facet stroke Drill
  • Plank 3 x 30-60 seconds
  • Single Leg Bridge, 2 x 20-60 seconds

 

 

Wall Extension

Good swimmers are “lengthy swimmers.” Extension causes rotation, and rotation makes you slice by the water. This drill is an effective technique to observe and visualize the cue “attain for the wall” and emphasize why it issues. Face a wall with each arms prolonged overhead. Then, drop one arm to your facet and attain as excessive as you’ll be able to with the opposite. What occurs? As you attain, your entire physique rotates. This extra sideways place reduces the floor space seen to the water, making you extra hydrodynamic. Higher hydrodynamics imply you’ll go additional with much less effort – you need that! Swimming effectively is all about switching back and forth easily, not about plowing by in your abdomen.

 

Facet Stroke Drill

This drill is one other low danger technique to work in your stroke mechanics, extra particularly the arm parts. Lie in your facet along with your backside arm prolonged in entrance of you. Then, “stroke” along with your different arm. A pair key items to give attention to are:

 

  • getting your stroke hand to face the wall behind you as you pull in direction of your toes
  • recovering by pulling your elbow to a excessive place along with your hand coming as much as your armpit
  • training an entry that’s between the elbow and wrist of your prolonged arm.

 

Plank

Lie face down on a mat with elbows resting on the ground subsequent to your chest. Your palms ought to be flat on the ground or in a fist place. Ft ought to be collectively. Then, push your physique up off the ground right into a pushup place along with your physique resting in your elbows and palms. Contract the abs and preserve the physique in a straight line from head to toes. Maintain this for 30-60 seconds earlier than returning to the beginning place.

 

Single Leg Bridge

Lie on flooring or mat. Place one leg straight and bend the opposite leg with foot flat on flooring or mat. Place arms down on mat to every facet of hips. Then, increase physique by extending hip of bent leg, retaining prolonged leg and hip straight. Maintain for 20-60 seconds. Return to authentic place by decreasing physique with prolonged leg and hip straight. Repeat on reverse facet.

 

Day 10:  Recreation Time! 6-3-6 to Hand Swapping

This can be a recreation altering day. At the moment you’ll do a drill that brings you about as near precise swimming as attainable. The large distinction from what you will note within the hand swapping drill versus swimming is a slower stroke rhythm and the usage of a pull buoy. Aside from that, you’ll truly be swimming! We’ll construct on what we’ve practiced thus far, reviewing facet kicking, and the 6-3-6 earlier than letting you bust out a full-on stroke.

 

Gear Wanted: Fins and pull buoy

 

Drills for immediately:

 

  • Scull 8×50, scull down,  6-1-6 again
  • Facet kick, with fins, 4 x 25
  • 6-3-6, w/fins, 10 x 25
  • Hand swapping, 10 x 25 w/buoy

 

 

Sculling

Seize a pull buoy, and push off the wall with you face simply out of the water. Along with your arms prolonged in entrance of you, transfer them in order that your finger suggestions are under your wrist and your wrist is under your elbow. Then, transfer your palms side-to-side 2-3 ft, experimenting with the angle of and form of your hand. If executed accurately, it will propel you ahead (slowly). There isn’t any kicking on this drill. Take your time and play with it till you discover what causes you to maneuver down the pool most effectively. Do eight laps (a lap is one size down and one size again). For every lap, scull down for one size, flip and do 6-1-6 again with the pull buoy.

 

Facet Kick With Fins

Push of the wall and start kicking from a susceptible place. As you kick lengthen one arm out in entrance of you, reaching for the wall whereas leaving the opposite arm relaxed at your facet. It will pull your torso round in order that your bellybutton begins to face the facet wall. Intention to kick at a couple of 45 diploma angle. Your face ought to be near your arm along with your eyes wanting both straight down or 2-3 ft forward. As wanted, rotate your head to breathe on the facet dealing with the facet wall.

 

6-1-6 With Fins

Begin out as you’ll for the facet kick drill. Rely to 6, then pull again along with your prolonged arm utilizing it to rotate you to facet kicking on the opposite facet. When you’re doing this, convey your relaxed arm up and round to enter the water and lengthen in entrance of you, changing the opposite arm. Be sure to are exhaling by all of this and rotate to a breath earlier than you are taking a stroke. As you begin the stroke along with your prolonged arm, take into consideration tipping your finger suggestions down first. Your palm ought to face the wall behind you. As you begin to pull again attempt to get your palm and forearm vertical as quickly as attainable in order that they’re each parallel to the wall behind you. This offers you the most important attainable “paddle” to propel you ahead. Keep away from dropping your arm and pushing water down as an alternative of again as it will trigger your legs to sink.

 

6-3-6 With Fins

Deal with this just like the 6-1-6 drill with one main change: as an alternative of 1 stroke to change sides, you’ll do three earlier than returning to your 6-count. The trickiest half about this drill is selecting when to breathe. It’s usually best to do it proper earlier than you are taking your three strokes. Doing it after the strokes could be a contact lengthy and trigger discomfort if you actually need some air.

 

Hand Swapping (With Pull Buoy)

In your first few makes an attempt, push off the wall and proceed as if doing the 6-3-6 drill. As soon as you compromise in, preserve stroking as an alternative of side-kicking on a 6-count. The important thing right here is to “swap your palms” which will likely be just a little bit slower than the precise swim stroke. To do that, be certain each palms are prolonged out in entrance of you earlier than stroking your different arm. It’s only for a break up second. In the actual stroke, you begin to stroke barely earlier than you recovering arm enters in entrance of you. With numerous new issues to deal with right here, I’d suggest selecting to breathe on no matter facet is best and persist with that facet, respiration each different stroke. For instance, you might breathe each time you might be extending your left arm and pulling beneath along with your proper arm (or vise versa). This offers you probably the most breaths and can make it easier to be comfy till you might be able to deal with bilateral respiration (to each side, normally each three strokes).

 

Day 11:  Apply Makes Excellent – Extra 6-3-6 & Hand Swapping

Apply makes excellent, so immediately we’ll spend time refining what we already know. There aren’t any new drills immediately, solely adjustments to a few of the variables inside these drills. At the moment we’ll begin to remove coaching aids to arrange you for full-out swimming on day 13. You’re familiarity with these drills ought to make it easier to have the ability to chill out and take in extra, even with out coaching aids. Sufficient chatter – get on the market and observe!

 

Gear Wanted: Fins and pull buoy

 

Drills for immediately:

 

Scull (with bouy) 4×50: scull down, relax with out fins.
6-1-6, with out fins, 6 x 25.
6-3-6, w/fins, 10 x 25
6-3-6, with out fins, 6 x 25
Hand swapping, 10 x 25 w/buoy

 

 

Sculling (With out Fins)

Seize a pull buoy, and push off the wall with you face simply out of the water. Along with your arms prolonged in entrance of you, transfer them in order that your finger suggestions are under your wrist and your wrist is under your elbow. Then, transfer your palms facet to facet 2-3 ft, experimenting with the angle of and form of your hand. If executed accurately, it will propel you ahead (slowly). There isn’t any kicking on this drill. Take your time and play with it till you discover what causes you to maneuver down the pool most effectively. Do eight laps (a lap is one size down and one size again). For every lap, scull down for one size, flip and relax holding the buoy out in entrance of you.

 

Facet Kick (With out Fins)

Push of the wall and start kicking from a susceptible place. As you kick lengthen one arm out in entrance of you, reaching for the wall whereas leaving the opposite arm relaxed at your facet. It will pull your torso round in order that your bellybutton begins to face the facet wall. Intention to kick at a couple of 45 diploma angle. Your face ought to be near your arm along with your eyes wanting both straight down or 2-3 ft forward. As wanted, rotate your head to breathe on the facet dealing with the facet wall.

 

6-1-6 (With out Fins)

Begin out as you’ll for the facet kick drill. Rely to 6, then pull again along with your prolonged arm and, utilizing it to rotate you to facet kicking on the opposite facet. When you’re doing this, convey your relaxed arm up and round to enter the water and lengthen in entrance of you, changing the opposite arm. Be sure to are exhaling by all of this and rotate to a breath earlier than you are taking a stroke. As you begin the stroke along with your prolonged arm, take into consideration tipping your finger suggestions down first. Your palm ought to face the wall behind you. As you begin to pull again attempt to get your palm and forearm vertical as quickly as attainable in order that they’re each parallel to the wall behind you. This offers you the most important attainable “paddle” to propel you ahead. Keep away from dropping your arm and pushing water down as an alternative of again as it will trigger your legs to sink.

 

6-3-6 (With and With out Fins)

Deal with this just like the 6-1-6 drill with one main change: as an alternative of 1 stroke to change sides, you’ll do three earlier than returning to your 6-count. The trickiest half about this drill is selecting when to breathe. It’s usually best to do it proper earlier than you are taking your three strokes. Doing it after the strokes could be a contact lengthy and trigger some discomfort if you actually need some air.

 

Hand Swapping (With Pull Buoy)

In your first few makes an attempt, push off the wall and proceed as if doing the 6-3-6 drill. As soon as you compromise in, preserve stroking as an alternative of side-kicking on a 6-count. The important thing right here is to “swap your palms” which will likely be just a little bit slower than the precise swim stroke. To do that, be certain each palms are prolonged out in entrance of you earlier than stroking your different arm. It’s only for a break up second. In the actual stroke, you begin to stroke barely earlier than you recovering arm enters in entrance of you. With numerous new issues to deal with right here, I’d suggest selecting to breathe on no matter facet is best and persist with that facet, respiration each different stroke. For instance, you might breathe each time you might be extending your left arm and pulling beneath along with your proper arm (or vise versa). This offers you probably the most breaths and can make it easier to be comfy till you might be able to deal with bilateral respiration (to each side, normally each three strokes).

 

Day 12: Dry Land Drills and Energy

That is your final dry land day which implies you’ve virtually made it to the tip of the problem! Effectively executed. At the moment is primarily about core power with a splash of low again and rotational work to help the actions you’re doing within the pool frequently.

 

Drills for immediately:

 

  • Russian Twist, 2 x 50 seconds
  • Superman, 3 x 30-60 seconds
  • Plank w/ Twist 3 x 30-60 seconds
  • Cobra + Camel Stream

 

Russian Twist

Lie down on the ground putting your ft flat on the ground. Your legs ought to be bent on the knees. Elevate your higher physique in order that it creates an imaginary V-shape along with your thighs. Clasp your palms collectively and maintain them in entrance of you close to your stomach button. In case you want extra of a problem maintain a plate or dumbbell. Twist your torso to the precise facet till your palms contact the ground, respiration out. Maintain the contraction for a second and transfer again to the beginning place whereas respiration out. Now transfer to the alternative facet performing the identical strategies you utilized to the precise facet. Repeat for the really useful quantity of repetitions.

 

Superman

To start, lie straight and face down on the ground or train mat. Your arms ought to be totally prolonged in entrance of you. Then, concurrently increase your arms, legs, and chest off of the ground and maintain this contraction for 30-60 seconds. Squeeze your decrease again to get the most effective outcomes from this train. Bear in mind to exhale throughout this motion.

 

Plank with Twist

Lie face down on a mat with elbows resting on the ground subsequent to your chest. Your palms ought to be flat on the ground or in a fist place. Ft ought to be collectively. Then, push your physique off the ground right into a pushup place along with your physique resting in your elbows and palms. Contract the abs and preserve the physique in a straight line from head to toes. Then, rotate your hips to at least one facet, come again to heart, and rotate to the alternative facet. Do that for 30-60 seconds.

 

Cobra + Camel Stream

These two stretches are wonderful for enhancing flexibility within the abdominals and chest, each of which can see numerous work while you swim. To do them, lie face down on a mat with elbows resting on the ground subsequent to your chest and palms flat. Then, push up in order that your chest comes off the mat and your hips stay on the bottom. Maintain for 20-30 seconds. Then transfer to a kneeling place and lean again so that you simply relaxation your palms in your heels. Squeeze your glutes, driving your hips ahead and rotating your chest up and out. Maintain this for 20-30 seconds. See video for demonstration.

 

 

Day 13:  Actual Swimming, Day One

It’s lastly time to place all of it collectively! At the moment we’ll progress from the 6-3-6 drill that you’re conversant in and transfer handy swapping with the buoy. From there, you'll take away the buoy and preserve the stroke rhythm. When you get comfy primarily swimming with none aids in any respect (yay!), we’ll simply barely tweak your stroke price, add the buoy again in and allow you to do some real-deal swimming. Thrilling stuff!

 

Drills for immediately:

 

  • 6-3-6 with fins, 10 x 25
  • Hand swapping with buoy, 10 x 25, 2 x 50
  • Hand swapping with out buoy, 6 x 25,  1 x 50
  • Swimming, with buoy, 4 x 25, 2 x 50

 

 

6-3-6 (With Fins)

Deal with this just like the 6-1-6 drill with one main change: as an alternative of 1 stroke to change sides, you’ll do three earlier than returning to your 6-count. The trickiest half about this drill is selecting when to breathe. It’s usually best to do it proper earlier than you are taking your three strokes. Doing it after the strokes could be a contact lengthy and trigger some discomfort if you actually need some air.

 

Hand Swapping (With and With out Pull Buoy)

In your first few makes an attempt, push off the wall and proceed as if doing the 6-3-6 drill. As soon as you compromise in, preserve stroking as an alternative of side-kicking on a 6-count. The important thing right here is to “swap your palms” which will likely be just a little bit slower than the precise swim stroke. To do that, be certain each palms are prolonged out in entrance of you earlier than stroking your different arm. It’s only for a break up second. In the actual stroke, you begin to stroke barely earlier than you recovering arm enters in entrance of you. With numerous new issues to deal with right here, I’d suggest selecting to breathe on no matter facet is best and persist with that facet, respiration each different stroke. For instance, you might breathe each time you might be extending your left arm and pulling beneath along with your proper arm (or vise versa). This offers you probably the most breaths and can make it easier to be comfy till you might be able to deal with bilateral respiration (to each side, normally each three strokes).

 

Swimming (With Pull Buoy)

Deal with this similar to you’ve got the hand swapping drill. The one factor completely different is that you simply received’t be matching your palms any extra. The trick is find a stroke price that works for you. Be sure to are nonetheless reaching for the wall and retaining the prolonged arm excessive. Don’t your elbow drop prematurely, particularly as you breathe. Start to stroke along with your prolonged arm barely earlier than your recovering arm enters the water. Experiment with it by slowly altering your rhythm away from matching your palms. How does it really feel? Can you are feeling any “useless spots” in your stroke the place you lose momentum? If that’s the case, the place are you shedding it? Are you transferring water the entire time along with your arms?

 

Day 14:  Actual Swimming, Day Two

You’ve made it! At the moment is the ultimate day of the 14 Day Swim Problem and can see you eradicating all coaching aids and breaking out some legit freestyle swimming for a couple of laps. The objective of this problem was to get you to a degree the place you’ll be able to put all of it collectively and proceed to make use of your personal suggestions to progressively refine it. Get pleasure from immediately! Soak it in. We’ve lined quite a bit in a short while and with the ability to do laps with none coaching aids ought to really feel nice. Earlier than it, you’ll have the ability to swim constantly for way over a lap or two. Enjoyable! Let’s leap in for immediately. Very similar to yesterday, we’re going to progress from the issues we all know to the model new. Nice work these previous two weeks – good luck on the market!

 

Drills for immediately:

 

  • Hand swapping with buoy, 10 x 25
  • Hand swapping with out buoy, 6 x 25
  • Swimming, with buoy, 4 x 25, 4 x 50
  • Swimming, with out buoy 4 x 25, 2 x 50

 

 

Hand Swapping (With and With out Pull Buoy)

In your first few makes an attempt, push off the wall and proceed as if doing the 6-3-6 drill. As soon as you compromise in, preserve stroking as an alternative of side-kicking on a 6-count. The important thing right here is to “swap your palms” which will likely be just a little bit slower than the precise swim stroke. To do that, be certain each palms are prolonged out in entrance of you earlier than stroking your different arm. It’s only for a break up second. In the actual stroke, you begin to stroke barely earlier than you recovering arm enters in entrance of you. With numerous new issues to deal with right here, I’d suggest selecting to breathe on no matter facet is best and persist with that facet, respiration each different stroke. For instance, you might breathe each time you might be extending your left arm and pulling beneath along with your proper arm (or vise versa). This offers you probably the most breaths and can make it easier to be comfy till you might be able to deal with bilateral respiration (to each side, normally each three strokes).

 

Swimming (With and With out Pull Buoy)

Deal with this similar to you’ve got the hand swapping drill. The one factor completely different is that you simply received’t be matching your palms anymore. The trick is find a stroke price that works for you. Be sure to are nonetheless reaching for the wall and retaining the prolonged arm excessive. Don’t your elbow drop prematurely, particularly as you breathe. Start to stroke along with your prolonged arm earlier than your recovering arm enters the water. Experiment with it by slowly altering your rhythm away from matching your palms. How does it really feel? Can you are feeling any “useless spots” in your stroke the place you lose momentum? If that’s the case, the place are you shedding it? Are you transferring water the entire time along with your arms?

 

Congratulations on finishing this problem!

Go to Week 1 of the 14 Day Swim Problem for extra background on the exercises or when you simply wish to begin at first.

 

Coach Shawn Gerber is Breaking Muscle's Professional Coach in Residence. He’s the creator of TriStrong: A 16-Week On-Ramp to Triathlon and Health. If you’d like Coach Gerber to cowl a subject you have an interest in or would love him to deal with a selected problem you will have with triathlon coaching, e mail helpme@breakingmuscle.com. Put Coach Gerber within the topic line, and tell us what you want in your coaching.

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