4X1000 - Freestyle Development, Aerobic Base, & Circuit Training

This workout is 4000 yards in distance (4X1000) and focuses on aerobic base training and freestyle technique with added sets of resisted circuit training at the end of each round.

As always, I recommend that you warm-up adequately by limbering, foam rolling, stretching and activating core muscles.

Pre-swim limbering & core routine;

•  Cat-camel, rotatory cat hi & lo, Childs pose (see previous blog for photos)

• Stretching – 90/90 w/ torso turns to side, arms in T-pose & internal & external shoulder pose, Bretzel, 90/90 with shoulder scrubs in YTWA positions (neck rolls side to side)

• Core - 90/90, side-roll to low oblique, high oblique & to Bear Pose then transfer to dynamic Bear crawl for 10 feet forward and 10 feet back (focus on stability, timing and coordination of crawling pattern).

T Pose 90

T Pose w/ Lower Trunk Turn

90/90 w/ Sh. IR/ER 

90/90 w/ Sh. IR/ER & Trunk Turn

90/90 Frozen Turkey

Side Turning low  - Transfer

Side Turning High - Transfer

Bear Position - Transfer

Main Swim Set – 4X1000

Round 1

Warm-up 400 swim free (30 seconds rest)

2X200 swims free on 3:00

4X50 kick-swim, swim kick  (kick 25, swim 25 followed by 20 seconds rest;  then 25 swim, 25 20 seconds rest X 2)

TNT – 45 seconds of double arm rows / 45 seconds of chest press / 40 seconds of lateral pulls; 20 seconds R. & L. / 30 seconds overhead presses

Round 2

400 freestyle swim with paddles & fins  - (emphasis on steady and symmetrical 6 beat kick,  focus on lengthening 1^st phase of lead arm stretch during entry, connect focus to 2^nd phase of lead on arm stretch through trunk rotation; bottom shoulder & chest coupled to the catch and anchor phase of stroke to activated core)

2X200 freestyle swim with fins only – same emphasis as the 400 without paddles

4X50 drill/swim with fins (25 kick on the back dolphin alternating dolphin & free followed by 25 free swim)

TNT – 45 seconds of alternating single arm rows / 45 seconds of alternating single arm press / 40 seconds of bicep cur curls & triceps presses / 30 seconds overhead presses

Round 3

8X50 stroke/free (2X50 ½ lap fly, ½ lap free/ 2X50 ½ lap back, ½ lap free / 2X50 ½ lap breast, ½ lap free, 2X50 freestyle swim – the goal is to keep your speed up on the first ½ lap of each 50 for the whole set)

4X100 IM – ½ lap of each stroke, 2^nd ½ free; goal is to keep speed up on 1^st ½ lap and remaining lap of free)

4X50 drill/swim with fins (25 kick on the back dolphin alternating dolphin & free followed by 25 free swim)

TNT – 45 seconds of alternating step back archer rows / 45 seconds of alternating single arm press, ½ with R. leg in lunge position & pressing w/ R. arm, then switch legs & arm; keep feet, knees & pelvis stable; engage the core throughout the set / 40 seconds of Russian twist switch side at 20 seconds

Round 4

400 freestyle swim with paddles and buoy at light to moderate pace.  Goal – focus on distance per stroke, pack the chin-in and lengthen back of the neck, lean of the Sternum or “T” to raise lower ribcage up in-line with shoulder blades and back of the head.

8X50 freestyle swim on 1” – goal descend by 2 seconds each two 50’s to -2 seconds below base time.

4X50 drill/swim with fins (25 kick on the back dolphin alternating dolphin & free followed by 25 free swim)

TNT – 45 seconds of alternating curl & press / 40 seconds of Russian twists switching at 20 seconds / 30 seconds overhead presses – light tension on tubes during all sets, use a warm down.

Conclusion:  The combination of limbering the correct regions of the body and then activation of the core (prior to swimming) can have a tremendous impact on the outcome of a training session.   

Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.