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Backyard Pool Practices
PRACTICE #1
WARM-UP
1. 10 times across the length of the pool Free or if a larger pool with the ability to swim in a circular shape, then 4 laps around Free
2. Kick Against a Wall - Kick against the wall.  Put two hands on the wall and kick for 3 x 1:00
 
SCULL
10 x length of pool (odds: Forward scull, evens: V-Sit scull)
TIMED KICK SETS
5 x 1:00 fast breaststroke kick (get as many Breaststroke kicks in as possible in 1:00, but make sure you are finishing and snapping the kick together), rest 1:00 or scull sets in between
5 x :30 fast flutter kick (press hands against side of wall... make sure you have white water kicks all the way through the :30), rest :30
 
PUSH-OFFS
10 x good push offs from the deep end (leave from a ready position, drop back correctly, glide, then engage dolphin kicks).  Underwater dolphin to the opposite end of the pool.  Swim your choice back and do it again.
 
***
 
PRACTICE #2
WARM-UP
1. 10 times across the length of the pool Free or if a larger pool with the ability to swim in a circular shape, then 4 laps around Free
2. Kick Against a Wall - Kick against the wall.  Put two hands on the wall and kick for 3 x 1:00
KICK --> SCULL
16 x length of pool (odds: Underwater Dolphin kicks, evens: Forward scull)
 
VERTICAL KICK IN DEEP END
Vertical Kick - find a deeper area of the pool where you can vertical kick (ideally 6'+)
3 x 1:00 Flutter Kick with hands up,  :30 rest
3 x :30 Flutter Kick with hands in streamline, :30 rest
3 x 1:00 Dolphin Kick with hands up, :30 rest
3 x :30 sec on Dolphin Kick with hands in streamline, :30 rest
 
SWIM
4 x sailboat breaststroke kick
6 x underwater breaststroke
8 x push offs from deep end (and pull down if space)
 
***


PRACTICE #3

WARM-UP
1. 10 times across the length of the pool Free or if a larger pool with the ability to swim in a circular shape, then 4 laps around Free
2. Kick Against a Wall - Kick against the wall.  Put two hands on the wall and kick for 3 x 1:00
 
SCULL
12 x length of pool (odds: Forward scull, evens: hands over head (on back, feet first)
TIMED KICK SETS
5 x :30 fast flutter kick (press hands against side of wall... make sure you have white water kicks all the way through the :30), rest :30
5 x 1:00 fast breaststroke kick (get as many Breaststroke kicks in as possible in 1:00, but make sure you are finishing and snapping the kick together), rest 1:00 or scull sets in between
 
SCULL
6 x length of the pool (doggy paddle scull).  Make sure you are snapping the water all the way back.  Finish the stroke at a complete arm extension.
 
VERTICAL KICK IN DEEP END
Vertical Kick - find a deeper area of the pool where you can vertical kick (ideally 6'+)
4 x 1:00 Flutter Kick with hands up,  :30 rest
2 x :20 Flutter Kick with hands in streamline, :30 rest
4 x 1:00 Dolphin Kick with hands up, :30 rest
2 x :20 Dolphin Kick with hands in streamline, :30 rest
4 x 1:00 Breaststroke Kick with hands on bottom, :30 rest
2 x 1:00 Breaststroke swimming (arms and kick, try to stay vertical and in one place; focus on the hips)
 
SWIM
24 x length of pool (1- R arm fly, 2- L arm fly, 3 fly swim breath every stroke, 4 fly no breath)
 
***
 

PRACTICE #4

WARM-UP
1. 10 times across the length of the pool Free or if a larger pool with the ability to swim in a circular shape, then 4 laps around Free
2. Kick Against a Wall - Kick against the wall.  Put two hands on the wall and kick for 3 x 1:00
 
SCULL
12 x length of pool (odds: Forward scull, evens: army crawl/doggy paddle
TIMED KICK SETS
4 x :40 fast flutter kick (press hands against side of wall... make sure you have white water kicks all the way through the :30), rest :30
4 x 1:00 fast breaststroke kick (get as many Breaststroke kicks in as possible in 1:00, but make sure you are finishing and snapping the kick together), rest 1:00 or scull sets in between
 
VERTICAL KICK IN DEEP END
Vertical Kick - find a deeper area of the pool where you can vertical kick (ideally 6'+)
3 x 1:00 Flutter Kick with hands up,  :30 rest
3 x 1:00 Dolphin Kick with hands up, :30 rest
3 x 1:00 Breaststroke Kick with hands on bottom, :30 rest
 
SWIM
8 x length of pool 1 arm fly (R/L)
8 x fly
8 x back flutter
8 x back swordfish
8 x sailboat breaststroke kick
8 x underwater breaststroke
8 x freestyle swordfish
8 x backwards freestyle (feet first-- make sure you move your forearm correctly so you are efficient)
 
***
 
PRACTICE #5 (with YouTube music) 
WARM-UP
1. 10 times across the length of the pool Free or if a larger pool with the ability to swim in a circular shape, then 4 laps around Free
2. Kick Against a Wall - Kick against the wall.  Put two hands on the wall and kick for 3 x 1:00
 
SCULL/KICK
12 x length of pool (odds: Forward scull, evens: superman dolphin)
 
TIMED KICK SETS
 8 x :30 fast flutter kick (press hands against side of wall... make sure you have white water kicks all the way through the :30), rest :15
You can play music from HIIT format.  It has 30 seconds for high intensity and 15 seconds rest.  https://www.youtube.com/watch?v=mL40wGiWbCo&feature=youtu.be
 
VERTICAL KICK IN DEEP END
Vertical Kick - find a deeper area of the pool where you can vertical kick (ideally 6'+)
8 x :30 Dolphin Kick with hands up, :15 rest
You can play music from HIIT format.  It has 30 seconds for high intensity and 15 seconds rest.  https://www.youtube.com/watch?v=AvjFb6Hg_Sg&feature=youtu.be
 
STARTS
Backstroke Start drill x 10 - start in the deepest part of your pool.  Only do this if you have at least 4' of water.
 
x5 backstroke starts
 
***
 
PRACTICE #6 (with YouTube music) 
WARM-UP
1. 10 times across the length of the pool Free or if a larger pool with the ability to swim in a circular shape, then 4 laps around Free
2. Kick Against a Wall - Kick against the wall.  Put two hands on the wall and kick for 3 x 1:00
 
TIMED KICK SETS
8 x :30 fast breaststroke kick, rest :15
You can play music from HIIT format.  It has 30 seconds for high intensity and 15 seconds rest. Music is slowed a bit for breaststroke kick rhythm. https://www.youtube.com/watch?v=RbOzgFgDTLk&feature=youtu.be
8 x :30 fast flutter kick (press hands against side of wall... make sure you have white water kicks all the way through the :30), rest :15
You can play music from HIIT format.  It has 30 seconds for high intensity and 15 seconds rest.  https://www.youtube.com/watch?v=mL40wGiWbCo&feature=youtu.be
 
SCULL
6 x length of pool - forward scull
6 x length of pool - army crawl/doggy paddle
6 x length of pool - hands over head (feet first)
6 x v-sit (feet first)
 
PUSH OFFS & TURNS
10 x good push offs from the deep end (leave from a ready position, drop back correctly, glide, then engage dolphin kicks).  Underwater dolphin to the opposite end of the pool.  Swim your choice back and do it again.
 
10 x open turns
For motivation/instruction, watch Rebecca Soni video:
 
***
 
PRACTICE #7
WARM-UP
1. 10 times across the length of the pool Free or if a larger pool with the ability to swim in a circular shape, then 4 laps around Free
2. Kick Against a Wall - Kick against the wall.  Put two hands on the wall and kick for 3 x 1:00
 
SCULL
8 x length of pool (odds: Forward scull, evens: V-Sit scull with feet first)
8 x length of pool (odds: Forward scull, evens: flowy scull with dolphin motion)
 
TIMED KICK SETS
5 x 1:00 fast breaststroke kick (get as many Breaststroke kicks in as possible in 1:00, but make sure you are finishing and snapping the kick together), rest :20
4 x 1:00 flutter kick, rest :20
3 x 1:00 breaststroke kick, rest :20
2 x 1:00 flutter kick, rest :20
1 x 1:00 breaststroke kick, rest :20
(Rebecca Soni can do 92 kicks in :45 seconds.  You're goal is 92 in 1:00.  Make sure your feet touch; no cheating!)
 
PUSH-OFFS
10 x good push offs from the deep end (leave from a ready position, drop back correctly, glide, then engage dolphin kicks).  Underwater dolphin to the opposite end of the pool.  Swim your choice back and do it again.
 
***
 
PRACTICE #8 (with YouTube music) 
WARM-UP
1. 10 times across the length of the pool Free or if a larger pool with the ability to swim in a circular shape, then 4 laps around Free
2. Kick Against a Wall - Kick against the wall.  Put two hands on the wall and kick for 3 x 1:00
 
SCULL
8 x "100s" (i.e. x4 lengths of pool)
 - 25 forward scull
 - 25 v-sit feet first
 - 25 hands under shoulder scull (like forward scull but arms at 90 degree angle right under shoulders)
 - 25 forward scull with flutter kick
 
TIMED KICK SETS
12 x :30 kick against wall (odds: flutter, evens: choice), :15 rest
You can play music from HIIT format.  It has 30 seconds for high intensity and 15 seconds rest.  https://www.youtube.com/watch?v=PzLaC3gkMUE&feature=youtu.be
 
PUSH-OFFS
10 x good push offs from the deep end (leave from a ready position, drop back correctly, glide, then engage dolphin kicks).  Underwater dolphin to the opposite end of the pool.  Swim your choice back and do it again.
 
***
 
PRACTICE #9
WARM-UP
1. 10 times across the length of the pool Free or if a larger pool with the ability to swim in a circular shape, then 4 laps around Free
2. Kick Against a Wall - Kick against the wall.  Put two hands on the wall and kick for 3 x 1:00
 
SCULL WARM-UP SET
6 x "125s" (i.e. x5 lengths of pool)
 - 25 dolphin kick (underwater preferred)
 - 25 forward scull
 - 25 v-sit feet first
 - 25 hands under shoulder scull (like forward scull but arms at 90 degree angle right under shoulders)
 - 25 fly swim
DRILLS
8 x length of pool swordfish kick
8 x length of pool shark fin holds
 
KICK / SWIM
10 x length of pool
fly swim, 1:00 flutter kick, choice swim, :15 rest
 
***
 
PRACTICE #10 (with your choice of songs)
WARM-UP
1. 10 times across the length of the pool Free or if a larger pool with the ability to swim in a circular shape, then 4 laps around Free
2. Kick Against a Wall - Kick against the wall.  Put two hands on the wall and kick for 3 x 1:00
 
SCULL WARM-UP SET
6 x "150s" (i.e. x5 lengths of pool)
 - 50 forward scull
 - 50 v-sit scull (feet first)
 - 50 army crawl/doggy paddle scull
 
DRILLS
Freestyle
4 x length of pool swordfish kick
4 x length of pool shark fin holds
4 x length of pool shark fin switches
 
Butterfly
4 x length of pool Fly arms (no kick, straight body line, slow motion)
4 x length of pool Flutter Fly
4 x length of pool Fly breathing every stroke
 
KICK
choose 3 songs.  Flutter kick against the wall for the entire song.  rest 1:00. (x3)
 
Tips for swimming in backyard pools:
- If your pool is an odd shape, then that's ok.  Just find a spot for kicking where you have room to grab the ledge and hands can be shoulder width apart. 
- Vertical kick in the deepest area possible, but at least 2' from the wall.
- If your pool isn't heated, then do your workout after dryland or dynamic warm-up.  Take a shower right after and rehydrate with warm water.
- If you are wearing a wetsuit, pour about 16- 32 oz of warm water down your wetsuit before you get in.  This will isolate the water in your suit instead of just filling with the colder pool water. 
- If your pool is long enough and has a flat wall, then find a distinguishable rock and place it at the bottom of the pool about 1 yard out.  This can be used to signify the end of the "T" so you know where to safely flip. 
- Push offs are vital in swimming.  If you push off and scull, then you are ahead of 99% of the world right now!
- Be willing to get to 100% or you're wasting your time.