Carpool Karaoke

The USA Olympic Swim Team always seems to be having a lot of fun.

In 2012, it was Call Me Maybe.

And this year, they did their own version of carpool karaoke.

Advertisements

#ThisGirlCan

This is my favorite video going around right now.

Missy Elliott + ‘I jiggle therefore I am’ + real women working out = perfection

It says:  This Girl Can celebrates the women who are doing their thing no matter how they do it, how they look or even how sweaty they get. They’re here to inspire us to wiggle, jiggle, move and prove that judgement is a barrier that can be overcome.#thisgirlcan

BOGO FREE

Catch Up

Take a stroke with one arm.  When that hand touches the other (in front of you), you can take a stroke with the opposite arm.  Think of it as your hands playing tag.  See video:

BEGINNER WORKOUT:

100 easy free, 100 easy free kick, 100 easy free pull (warm-up)

10×25 free (odd 25s catch up free drill/even 25s free) on the :40

10×25 free (odd 25s sprint/even 25s easy) on the :40

8×75 fast (90% effort) free on the 2:30

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 1:30

200 free kick

20×25 free (odd 25s sprint/even 25s easy) on the :30

5×100 free sprint on the 4:00

400 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

12×75 (25 fly/25 back/25 breast) on the 1:15

400 choice kick

5×100 free sprint on the 4:00

10×50 free pull on the :45

5×200 free (sprint 5 strokes in and out of the walls to work on fast flip turns) on the 2:40

200 easy swim (cool down)

= 4000

FLY DRILLS

Fingertip Drag

Drag your fingers through the water on recovery.  This will help with keeping your elbows high on recovery.  See video:

Dolphin Kick on Back

Push off the wall on your back in a streamlined position and doing a dolphin kick.  This will help with your butterfly kick and kicking from your core.  See video:

2/1

Complete two kicks and then one pull.  This will help with strengthening your kick.  See video:

One arm

Do three butterfly pulls with one arm and then three with the opposite side.  You can also do three normal fly strokes after that if you are able to.  This will help with your pull.  FYI:  If you aren’t able to do the full fly stroke yet, you can use the one arm technique during your workouts.  You can either do one arm down and the other back or do a certain number of strokes with one arm and then switch. 

See video:

Dolphin Kick

Push off the wall on your stomach with your body in a streamlined position and your legs doing a dolphin kick.  This will help with your kick and kicking from your core.  See video:

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 (25 fingertip drag free drill/25 free) on the 1:15

4×50 (25 dolphin kick on back drill/25 back) on the 1:15

4×50 (25 2/1 breast drill/25 breast) on the 1:15

8×75 (25 back/25 breast/25 free) on the 1:30

4×100 free descending in time on the 2:00

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

12×50 (4 50s back/4 50s breast/4 50s free) on the 1:00

12×25 (odd 25s one arm fly drill/even 25s free) on the :45

4×100 IM on the 2:00

2×200 IM (25 dolphin kick drill/25 dolphin kick on back drill/25 2/1 breast drill/ 25 fingertip drag free drill/25 fly/25 back/25 breast/25 free) on the 4:00

400 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

5×100 dolphin kick on back drill on the 2:00

20×25 (odd 25s one arm fly drill/even 25s fly) on the :45

10×100 (50 fly/50 free) on the 1:30

5×200 IM descending in time on the 3:45

500 easy swim (cool down)

= 4000

BREAST DRILLS

2/1

Complete two kicks and then one pull.  This will help with strengthening your kick.  See video:

Scull

Swim breaststroke but use a small sculling motion as your pull.  This will help with the catch part of your pull and kicking.  See video:

BEGINNER WORKOUT:

50 easy free, 50 easy breast, 50 easy free, 50 easy breast (warm-up)

200 breast kick

10×50 (25 2/1 breast drill/25 breast) on the 1:30

8×25 breast descending in time on the :40

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

100 easy free, 100 easy breast, 100 easy free (warm-up)

20×25 (odd 25s 2/1 breast drill/even 25s breast scull drill) on the :40

5×200 (100 breast/100 free) on the 4:30

50 breast, 100 free, 150 breast, 200 free, 150 breast, 100 free, 50 breast, RI :20

400 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

400 easy swim (warm-up)

400 breast kick

8×25 (odd 25s 2/1 breast drill/even 25s breast) on the :30

4×50 breast descending in time on the 1:00

2×100 breast on the 2:00

200 fast (fast = 90% effort) breast

10×100 (odd 100s free/even 100s breast) on the 1:30

400 easy swim (cool down)

= 3000

Now, BACKSTROKE DRILLS

Dolphin Kick on Back

Push off the wall on your back in a streamlined position and doing a dolphin kick.  This will help with your butterfly kick and kicking from your core.  See video:

The Wave

While swimming backstroke, wave the hand that is out of the water.  This will help with your hand position as it enters and exits the water.  See video:

Double Arm

Pull with both arms at the same time while using a flutter kick.  This will help with your pull.  See video:

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 dolphin kick on back drill

12×25 (odd 25s the wave back drill/even 25s double arm back drill) on the :40

10×50 back on the 1:15

300 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

300 dolphin kick on back drill

20×25 (odd 25s back down/even 25s the wave back drill) on the :30

5×100 back descending in time on the 2:00

2×200 back on the 4:00

10×50 free pull on the :50

500 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

30×50 free (10 on the :55, 10 on the :50 and 10 on the :45) (warm-up)

5×100 dolphin kick on back drill on the 1:45

12×75 (50 back/25 the wave back drill) on the 1:30

4×50 back sprint on the 1:30

4×50 back sprint on the 1:30

4×50 back sprint on the 1:30

4×50 back sprint on the 1:30

300 easy swim (cool down)

= 4000

FREE DRILLS day #1

Freestyle – Rotation Drill

With each stroke, rotate onto one side for six flutter kicks (with your arm extended and stomach towards the wall).  After the sixth kick, switch to the other side.  This helps with body rotation.  See video:

 

BEGINNER WORKOUT:

200 easy swim (warm-up)

20×25 free (odd 25s freestyle rotation drill/even 25s free) on the :45

5×100 free on the 2:30

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×75 (50 free/25 freestyle rotation drill) on the 1:30

200 free, 200 free kick, 200 free pull, RI :15

4×50 fast (fast = 90% effort) free on the 1:00

4×50 fast free on the 1:00

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

3×200 free kick on the 4:00

10×100 (50 free/50 freestyle rotation drill) on the 1:45

4×50 fast (fast = 90% effort) free on the 1:00

4×50 fast free on the 1:00

4×50 fast free on the 1:00

4×50 fast free on the 1:00

500 easy swim (cool down)

= 3400