-Drills are to be done on a soft surface; even grass or packed dirt for example
-Concentrate on exaggerated good form in each of the exercises as opposed to speed.
-Drill distance is generally 50-60m
-Recovery is an easy jog/walk back, not a run.
Sample Workout
1. High knees
2. Butt kicks
3. Skipping
4. Karaoke/grapevines 1-2x each direction for 50-60yards
5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
6. Strides These bring it all together. Fast, but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.
Comments and Definitions
DEFINITIONS:
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Strides - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.
Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.
Karaoke/Grapevine Drill - running sideways, trailing leg goes behind, then in front.
SWIM
Time: 1h 00m
Distance: 4000.00 yards
WU: Swim 300 free easy + 200 drill of choice
MS: 8x75, build from easy to FAST by last one w/10 sec rest.
1000 pull easy then 1 min rest then 8x75, decrease from FAST to easier by last one w/10 sec rest
500 pull easy, 30 sec rest then 300 back/breast/fly-free by 100's moderate.
DEFINITIONS: 'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Strides - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve. Karaoke/Grapevine Drill - running sideways, trailing leg goes behind, then in front.