This month’s workout feature comes from Dynamo Swim Club’s head age group coach Nick Graves. Graves gave this practice to his 12-14 year-old age groupers. “The overall goal of the workout is combining the idea of speed and efficiency, which is a large goal of this group,” Graves said.

Warmup: Three Rounds

200 back/free by 25 @ 3:20

• Submerged Tennessee Tumblers (Tennessee Tumbler is a turn where you submerge at the flags and stay submerged through the whole turn) and kick underwater past the flags on the free to back turn
• 2 kicks on back/2 kicks on sides/2 kicks on stomach on back to free turn
• Focus on kick-driven stroke with open armpit
• Early, low and quick breath; breathe every three strokes
• Early vertical forearm in the catch

  4 x 25 free - Pac Man Paddle @ :30

• Pac Man Paddle is where you hold the bottom of the paddle with your thumb on the bottom and the rest of fingers on top of the paddle to encourage keeping the wrist stable through the initial catch
• Focus on kick-driven stroke with open armpit
• Early, low and quick breath; breathe every three strokes
• Keep wrist still so that forearm, hand and paddle are one piece

• 2 x 50 flutter kick with kickboard and snorkel @ 1:10
• 4 x 25 dolphin kick on back @ :30/:35
• 4 x 25 breaststroke kick on back in streamline @ :35 (do a pullout on your back and watch your hands)

Main Set: Six Rounds

Rounds 1-4 IM order; round five least efficient stroke; round six primary stroke

• 2 x 75 - 50 drill/25 swim with intent @ 1:20 (breast @ 1:30)
• Choose a drill that will help increase efficiency; ask a coach if you need a suggestion, then apply that skill or aspect to the stroke on the 25 intent
• 8 x 25* SWOLF @ :30 (breast @ :35)

Or

4 x 50* SWOLF @ 1:00 / Br @ 1:10

SWOLF = stroke count added to time; goal of a low score combining speed and efficiency *Choose 25s or 50s based on what the appropriate challenge for you will be on each stroke

Warmdown with Snorkel

4 x 100 free @ 1:45