Solo Swim - Mixed IM & Drill Set with Tunes

If your bye yourself at 5:30 in morning, here's a good training set that integrates IM work, individual strokes, drills, low-rest recovery and some good old 70's & 80's music. 

Check out Boston on Pandora piped through a JAM portable bluetooth speaker on the deck.

Everything is on 15-20 seconds rest with gear change.

3 Rounds:

• Swim 100 free - emphasis is distance per stroke, shoulder blade roll, "jump" breakouts
• Kick 100 free
• Pull 100 free
• Fins Swim Snorkel Free - 100 free (distance per stroke, with exaggerated high shoulder blade rotation during early, mid and late recovery portions)
• Fins Kick on "T" Board w Drill Free - Board in horizontal position with both arms secured with a strong grasp and elbows locked, keep the board angled down about 20-30 degrees below waterline, R. hand moves underneath the board and performs a "high" elbow catch-anchor-elbow "pop" keeping the arm moving in the line of the shoulder, recover with a high elbow and reach over the the front of the board, and switch arms.
• Fins Pull with Paddles Free - 50 regular hand position on paddles, 50 "paddle-grab" grip on paddle (emphasis on early vertical forearm position)
• Swim - 100 IM
• Swim 100 Fly - Drill 25, Swim 25, Drill 25, Swim 25
• Swim 100 Back - focus on body rotation & catch with good scapular-core anchor
• Swim 100 Breast - focus on early narrow catch, vertical forearm, good chest press on recovery, narrow "powerful" kicks, strong pull-outs to middle of the pool.

3000 yards

Give it go!
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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.