Minnow workout: uncomfortable
This workout should generate enough lactic acid to make you fairly uncomfortable
physically and mentally, but it will make you tougher for those 100's and
200's on race day. Don't try it unless you're already in pretty good aerobic
shape.
1. Warm-up
- 200 swim, perfect form
- 100 kick
- 200 ZIPPER DRILL
- as you recover your right arm, drag your thumb along your rib-cage
while keeping that side dry; stay on your left side, with your left hand
outstretched ahead of you, until the right hand enters the water; then
snap your hips to your right side; continue to alternate from side to side
as long as necessary while keeping the transition smooth
- this drill forces you to stay on your side until the last possible
moment
2. Secondary set
- 4 x 100 swim, descend, rest 20 seconds between 100's
- start the set long and smooth with good distance per stroke; focus
on the turnover rate and stroke rate; change strokes each 50 and work pretty
hard
3. Main set (do 2 times with a 60-second break between)
- 50 fly - 100 free
- 50 back - 100 free
- 50 breast - 100 free
- 50 free
- do the 50's all-out; after each 50, take 30 seconds rest; do each 100
moderate, long, smooth,, steady; take a 5 second rest after the 100 before
starting the next 50
4. Warm-down