Swim Workouts

SWIM WORKOUTS
swimming race start

Dallas Sports University (DSU) offers an array of swimming options for all levels of swimmers. From open swim times with coaches on-deck to swim programs complete with underwater filming. At the workouts, you will find swimmers of all levels. So please don’t be intimidated! And for those looking to get back into the pool after a long layoff or to simply improve their swim technique, we have a number of “Swim Technique Programs.”From April-September, DSU members enjoy sunrise open-water swim on Friday and Sunday at Lake Grapevine.

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Weekly Swim Locations

Standridge Stadium - Carrollton-Farmers Branch Natatorium (Swim-Bike)
1334 W. Valwood Parkway, Carrollton, TX 75006
MAP

Coppell Aquatics Center-Andy Brown EAST (Swim-Bike-Run)
234 Parkway Blvd., Coppell, TX 75019
MAP

Lake Grapevine, Sand Bass Point (Swim-Bike-Run)
MAP

Southlake Natatorium
1501 Southlake Blvd., Southlake, TX 76092

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Weekly Swim Schedule

WEDNESDAY:

11:00 am-Noon
Coppell Aquatics Center
Swim Workout with Tom
This swim has a waiting list! Please contact Coach Tom for availability.

7:45-8:45 pm
Farmers Branch Natatorium - Standridge Stadium, Carrollton
Coached workout for all levels.
Cost of admission: $2

FRIDAY: 

Sunrise Open-Water Swim
Lake Grapevine
This is a “members only” workout. Start times change weekly due to sunlight and are sent via weekly member e-mail.

SUNDAY: 

Sunrise Open-Water Swim
Lake Grapevine.
This is a “members only” workout. Start times change weekly due to sunlight and are sent via weekly member e-mail.

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 Weeks of June 30 - July 13

Do your best to complete the workout in 60 mins.  If you are able to meet your target time, decrease target time the following week.

 Option #1:  Distance 3200yd

Warm up (repeat 2 times)

• 2 x 100yd Backstroke Swim (Kick every 4th 25yd), rest 0:20 / 100yd
Backstroke swim for 75yd then Back Kick with arms loosely by your side for 25yd.
• 1 x 100yd Freestyle Swim (kick every 4th 25yd), rest 0:20 / 100yd
Freestyle swim for 75yd then kick with arms in a streamlined position for 25yd.

Build up (repeat 6 times)

• 1 x 50yd Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 50yd
Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm followed by 6 strokes with the right arm. The non-stroking arm is held loosely by your side.
• 1 x 50yd Streamline Kicking, rest 0:10 / 50yd
Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.

Core

• 6 x 100yd Freestyle Swim, leave on target time i.e. 02:20 / 100yd
Freestyle swim, starting every 100yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 6 x 100yd Freestyle Swim, leave on target time i.e. 02:15 / 100yd
Freestyle swim, starting every 100yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 12 x 50yd Freestyle Swim, leave on target time i.e. 01:10 / 50yd
Freestyle swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.

Warm down

• 2 x 50yd Freestyle Easy, rest 0:15 / 50yd
Freestyle swim at a slow, relaxed pace.
• 2 x 50yd Backstroke Easy, rest 0:15 / 50yd
Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.

Option #2:  Distance 3200yd

Warm up

• 6 x 100yd Any Stroke (even pace), rest 0:15 / 100yd
Swim your choice of stroke at a steady pace.

Build up (repeat 6 times)

• 1 x 50yd Streamline Kicking, rest 0:15 / 50yd
Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
• 1 x 50yd Freestyle Push & Glide, rest 0:15 / 50yd
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.

Core

• 6 x 200yd Freestyle Swim, target time i.e. 05:00 / 200yd, rest 0:30 / 200yd
Freestyle swim at a steady pace, trying to keep closely to the given target time for every 200yd. If your target time is too easy or too difficult, please complete another time trial.
• 3 x 200yd Freestyle Swim, target time i.e. 05:00 / 200yd, rest 0:20 / 200yd
Freestyle swim at a steady pace, trying to keep closely to the given target time for every 200yd. If your target time is too easy or too difficult, please complete another time trial.

Warm down

• 1 x 100yd Freestyle Easy, rest 0:20 / 100yd
Freestyle swim at a slow, relaxed pace.
• 1 x 100yd Easy Any Stroke, rest 0:20 / 100yd
Swim your choice of stroke, at a slow, relaxed pace.

Intensity key
Easy: 50-60% of your maximum heart rate
Aerobic: 60-70% of your maximum heart rate
Endurance: 70-80% of your maximum heart rate
Sprint: 80-90% of your maximum heart rate

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Coach Tom’s “Pool School”

Coach Tom’s Winter 2008 “Pool School” is offered November-February.
Contact Coach Tom for more information on upcoming swim programs!

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Swimming News

Open Water Swim Policies

  1. Open water swimming can involve substantial risks. Know your swim capabilities, if you are under prepared for the open water, or the conditions that day, do not swim.
  2. Each swimmer is responsible for their own safety.
  3. For most open water swims, a kayak will be in the water. The kayak is not a life guard. It is there as a deterrent for boat traffic. 
  4. Prior to starting the swim, evaluate the conditions. Including water temperature, wind, waves, course lay out.
  5. Wear a bright colored swim cap to help make yourself more visible. Keep in mind the lakes in north Texas have limited visibility.
  6. If you own swimming safety belt, please use it.
  7. Stay on the designated swim course. While swimming, check on your location often.

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Swimming Policies and Procedures

Weather

  • If the pool is open we will swim. Keep in mind that indoor pools may closed due to lightning, mechanical problems, or no lifeguards. Please call pool facility ahead of time if you are unsure.

Workout Guidelines

  • Choose a lane that has swimmers with about the same ability.
  • If more than two people are in a lane, circle swim (i.e. like driving on the street, stay to the right).
  • If someone is trying to pass you, stop at the end of the pool and let them by. (Good etiquette is to just tap someone?s toes to let them know you are behind them, if you want to pass someone).
  • For most drills, repeats, start about 5 seconds after the swimmer in front of you.
  • If you complete a drill well before others, move to the side of the lane, so others have room to get to the wall and turn.
  • “Coached work-outs” will have a coach on deck with a set workout. If you choose to do your own workout during these sessions please pick a lane that doesn’t have a “coached” swimmer in it.
  • If you arrive late, please jump in and do your warm up and then join in on the set the other swimmers are already on.
  • Have fun, No whining!!!