300 yards swim
300 yards pull down ( with "Pull/Pool Buoy").
Ok, first drill 12 x 50 yard 'pull' swims ( with pool buoy) in 1 minute 10 second intervals. Every third 25 yard breathing every fifth stroke!
Now the workout starts! ( 1650 yards or one pool mile. completed in 26.08 minutes) 66 laps
Swim 500 yards rest 20 seconds,
Swim 400 yards, rest 20 seconds
Swim 300 yards, rest 20 seconds,
Swim 200 yards, rest 20 seconds,
Swim 100 yards, rest 10 seconds,
Swim 50 yards, rest 10 seconds, (Coach yelling "ALL OUT")
Swim 50 yards, rest 10 seconds,
Swim 50 yards, and now your done!
Now that I spend winters in Florida, I swim with the Hammerhead Aquatics Masters Swim Club. This internationally recognized club/team has some great members, and a nationally ranked coach, John Grzeszczak. When going to practice, I never know what to expect for drills or workouts. Coach John will push us in different directions: sometimes we will focus on speed, agility, or stroke. Working out in a speedo in south Florida during the winter, too much fun!
International Swimming Hall of Fame
Part of our prerequisite for buying a house in FL, is that it had to have a gratuitous pool ( not a dipping pool, which is now de rigueur in south Florida...). Our pool is 30 feet long!
I think mission statements are important. They reflect the philosophy of the organization. This is the Hammerhead mission statement:
Our mission is to promote swimming as a form of exercise and lifelong friendships as a member club of UNITED STATES MASTERS SWIMMING. We accept anyone regardless of race,age,disability, or economic income. We are also active in our community to help the less fortunate through fundraising in the local community and giving of ourselves. We want to create a great life experience for each individual in our program.