Workout Wednesday: Smart Drills & Thrills, a Swim Workout by Coach Ivan

Today's #workoutwednesday is a modestly challenging S-W-I-M workout, brought to you by our guest Coach of the Month, pro-triathlete & multi-sport coach Ivan Dominguez.

As Ivan comments, "What keeps me going.. is that I won't be good at things if I don't put the hard work, and the smart work. And also because don't want to struggle in races either."

Ha, who does?! That's a great perspective to have, Ivan.
And we appreciate his insight shared, as seen through this clever workout including a variety of drills and tempo training. 

Swim Workout: Total 3000yds

Warm up
300 easy freestyle, loosen
1x 100 with fins: ↑ 25 kick on L side + 25 kick on R side ↓ freestyle
1x 200 moderate-speed/effort freestyle
1x 200 with fins: ↑ *6/1/6* ↓ freestyle
    *6/1/6 is a breathing pattern: breathing every 6th stroke
1x 100 fast freestyle
1x 300 with fins: ↑ *broken arrow​* ↓ freestyle

*In case you're wondering: the broken arrow swim drill is a variation of the catch-up drill and is a torsional-control technique of forward-hand planing with alternate hand up in a vertical-hold position for possibly 1-2 seconds, alternating breaths, followed by a smooth catch & thrust into opposite broken arrow.. all whilst kicking to maintain the planing momentum and is great for loosening up tight shoulders & backs.  ​

Drills Set:
16 x 50s @ 10 seconds rest
    1 – 4: pull buoy (12 ½ scull #1 + 37 ½ freestyle)
    5 – 8: pull buoy (12 ½ scull #2 + 37 ½ freestyle)
    9 – 12: pull buoy with ankle-bands
    13 – 14: bands only​
    15 – 16: pull buoy (12 ½ doggy paddle + 37 ½ freestyle)

Main Set
6x 150s @ 20 sec rests:
    1 – 2: freestyle, 50 easy + 50 moderate + 50 fast
    3 – 4: 50 backstroke easy + 50 free moderate + 50 free fast
    5 – 6: pull buoy & optional *paddles* at moderate pace.

*Editor's note on swim paddles: consider removing the wrist-band straps at the back end of your paddles, where by only the middle-finger straps are securing the paddle to the hand, as the efficiency of the mechanics of your plane-catch-thrust sequence will be magnified accordingly, with objective to keep tension on the paddle as if there were no straps at all.

Cool down: easy 200, choice.

Now, Coach Ivan says the idea behind the sets is this: your primary focus should be to start the session thinking about setting up for a good catch and pull through phase, and then spending the majority of the drills set working to enhance & refine this efficiency further against the fatigue curve.

So jot it down on your pool's marker board, and give it a go!

Please feel free to reach out and introduce yourself and welcome Coach Ivan! 

ivandominguezcoachingsystem@gmail.com
​or find him here ig:  @iamivandominguez or here fb: @iamivandominguez

Happy training, y'all!