Minnow workout: the Titanic

This workout, especially the Titanic kick set, is great for building aerobic capacity and for reminding us how hard it is to swim while lifting parts of our bodies out of the water (and how good streamlining is in comparison)

1. Warm-up

• 4 x 100 free
• 6 x 25 Tarzan freestyle -- lift your head and shoulders out of the water and look straight forward while swimming; this is good for learning to keep your head steady while swimming and it is a good reminder how hard it is to swim while lifting yourself out of the water -- streamlining good!); rest 10 seconds between the 25's

2. Kick set

• 5 x 25 Titanic back kick
  • This is a hard drill because without strong effort, you sink, just like the Titanic; start out using fins; flutter kick on your back in a streamlined position, with your arms completely out of the water and your fingertips pointing directly toward the sky; try to keep your arms straight; rest 10 seconds between each 25; this is another reminder how hard it is to swim while lifting yourself out of the water -- streamlining good!

3. Main set (do 3 times -- each time with a different stroke)

• 2 x 100 (moderate with short rest
• 75 fast / 25 all-out (5 seconds rest between the 75 & 25)
• 60 second rest before starting again

4. Pull/Breathing set

• 6 x 50
  • use a pull buoy and go easy, breathing every 3rd, 5th, and 7th strokes, repeating the pattern; relax and maintain the breathing pattern on each 50

5. Warm-down

• 8 x 25 easy free -- try to swim without making a sound -- no splashing or thrashing, just smooth and easy; rest 15 seconds between each 25