Here is the third sample from my next swim book: “Swimming with the Mind of Meditation” I will be releasing one each week for the next few weeks for a total of 8 practices. Each week the practices will get a little longer. Here you go!
Warm up
1 x 200 note what the lead arm is doing as you swim.
Main: build slowly with the tempo trainer.
4 x 100 on tempo 1.26, 1.24 etc, speeding it up by .02. Synchronize the beep with the hips. Focus on the sensation of length in the stroke by delaying the catch especially as the tempo gets quicker. Rest 5-6 breathes between 100’s. Pay attention to stroke count and see if you can keep the same stroke count even as the tempo changes- keep the same spl by maintaining the length and depth of that lead arm.
Rest 1:00 minutes.
4 x 100 descend. Same focus but reverse 1.20…, 1.22, 1.24, 1.26. Synchronize the beep with the hips. Focus on the sensation of length in the stroke by delaying the catch even as the tempo slows. Rest 5-6 breathes between 100’s.
Rest 1:00 minutes.
8 x 50 set the tempo trainer on 1:30 (or a tempo that feels slow and relaxed). Synchronize the beep with the hand entry. Focus on holding the water, don’t let the catch “slip” but make it last, as in keep feeling the soft pressure you put on the water with the hand and forearm (not just the hand).
2 x 100 set the tempo trainer on 1:30 (or a tempo that feels slow and relaxed). Synchronize the beep with the hand entry. Focus on holding the water, don’t let the catch “slip” but make it last, as in keep feeling the soft pressure you put on the water with the hand and forearm (not just the hand).
Swim easy:
4 x 25 backstroke, feel the pressure on the hand, and turn the hips as in freestyle. No tempo trainer. Rest 2-3 breathes.
4 x 125 nice and easy for 100, then without stopping, pick up the pace for the last 25 by putting more pressure on the water, don’t let it slip, to extend the opposite arm forward in the direction you are moving. Rest 20 seconds between 125.
Swim down:
2 x 25 backstroke, use this to swim down open the chest.
2 x 25 freestyle easy to loosen.
