Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.
The following workout was submitted by Lucy McLaughlin of Streamliner Aquatics, of Boise, Idaho. This workout is a little more stroke and drill-centric:
I love doing drills in 75’s working on specific aspects of a stroke. These are mostly more for beginners and intermediate swimmers. I have not included intervals as that really depends on the group.
6 X 75 (25 RAO fly/ 25 LAO fly/ 25 2-2-2 fly)
-focus on shoulder movement and getting hips up at hand entry
3 X 100 IM perfect stroke
6 X 75 (25 side kick 6 backstroke/ 25 L-Pause backstroke/ 25 swim perfect backstroke)
-focus on keeping head still, body alignment, and reaching through the recovery
3 X 100 IM perfect stroke
6 X 75 (25 BR with fly kick, 25 2kick-1pull BR, 25 Br perfect swim)
-working on getting shoulders and body integrated into the BR motion
3 X 100 IM perfect stroke
6 X 75 (25 RAO+catchup+3 point pull, 25 LAO + catchup + 3 point pull, 25 perfect swim free)
-working on an early catch with high elbows
3 X 100 IM perfect stroke
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Can you elaborate on three point pull?… Fingertips, wrist, elbow?