Sample workouts from various ILMSA coaches can be found here.
Fifty different warm up sets that can be mixed and matched to whatever distance you choose. Some explanations: Moving buoy starts between the thighs, moves to the knees then ankles. Weightless hands – one hand is resting atop a buoy at the end of an extended arm while the other strokes. Try not to press the buoy down when you breathe. Tighten up – 25 swim with tight abs + 25 swim with retracted shoulders + 25 swim with tight gluts + 25 loosey goosey + 50 everything tight
The stroke drills presented in this clinic were originally demonstrated at the 2022 USMS National Convention attended by Molly Hoover and Camille Tan. They presented and explained these drills in a classroom then pool setting.
Want to have fun your first day back to practice? Don’t look at the clock. Rest as long as you want. This is your reward for waking up early and coming to practice.
The title is Long and Aerobic, but that doesn’t mean the repeat distances are long, just the entire workout. It is a total of 4100 yds and can be completed in 97 minutes. Watch out for the sprint set at the very end!
This workout goes out to anyone who wants to swim the 200 without dying. The goal pace is a race pace 200. You have three opportunities to get it right. The first drill is a one arm pull with the opposite arm at side. Breathe on the non-stroking side. This drill forces you to use your hips and core to rotate. The second drill is like a doggie paddle, but with your head in the water watching your entry and catch. Make sure hands enter in front of shoulders, wrist stays straight and elbows are high.
Improve your mobility in the water by trying these thoracic spine openers before you get in the water.