Monday Dry-Land Practice

DAY 1 - MONDAY

Agenda

• Get better at swimming freestyle

• Maintain cardiovascular fitness levels

• Strengthen core and large muscle groups. Improve coordination, balance, and synchronization of body movements by connecting the movements of multiple large muscle groups; using the core to stabilize and control the movements.

Notable Freestyle Skills to Use with Video

• High Elbow Catch and Pull (Wrist/Rotate/Press)

• Square the Blade

• One Goggle Breathing

• Six Beat Metronome Kick

• Body Long and Taut

DRY-LAND WORKOUT SESSION

DYNAMIC WARM-UP

One Arm Swings (Forward and Back)

Arm Swings (Side to Side)

Leg Swings (Forward and Back)

Leg Swings (Side to Side)

Heel to butt kicks (10 each leg)

PART 1 - Cardio

Start with 40 minutes of straight cardio - use either an exercise bike, actual bike, row machine, treadmill, or run outside. Intensity should be as follows:

• 12 minutes slow to steady, 3 minutes fast, 5 minutes easy (runners may walk), times two

It's important to do the easy, slow, steady, and fast well to work to keep the ratio of intensity levels appropriate.

PART 2 - Strength and Core - FREMEN Full Body Workout

Watch the Fremen Full Body Workout Below and do the Exercises Along with the Model. Rest 1 minute after watch. Repeat for a total of three rounds.

Five to ten minute cool down walk or easy jog

Static Stretches of your choice

SWIM PORTION - TECHNICAL IMPROVEMENT SESSION

Find a quiet and relaxing space, then watch the video below. Focus on a skill of your choice (Skill A). Watch it again. Focus on a different skill of your choice (Skill B). As you watch, begin to visualize yourself performing that skill just like the swimmer in the video.

After completion of video, close your eyes and spend 4 minutes visualizing yourself performing Skill A at a high-level, just like the model. Feel yourself performing the skill with the finest details included in the visualization .

Spend 4 minutes visualizing yourself performing Skill B at a high-level, just like the model. Feel yourself performing the skill with the finest details included in the visualization .

Spend 4 minutes visualizing, with two minutes focused on Skill A, and two minutes focused on Skill B.

Take a 20-40 minute power nap. Dream about the skill. Allow your brain to consolidate the information and solidify neuromuscular connections made during the video and visualization session.

You just got better at swimming by laying in bed, watching videos, visualizing and taking a nap. Don't tell your competition.