SWIM WORKOUTS

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.

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

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.

Incorporate the following drills for your warm up and cool down:   These drills, which focus on pull, recovery and feel for the water, can be part of your warm-up or cool down and if done consistently, definitely make a difference.

The more efficient you are in the water, the less energy you’ll expend, leaving more energy for the bike and the run. Developing your feel for the water, or learning how to optimally position your body, is a process of teaching your muscles and nerves to adapt by repeating specific actions over and over. The winter is the perfect time to work on these adaptations because they’ll be fully engrained when spring rolls around and it’s time to once again focus on developing speed.

• Single arm: Keep one arm in front while you stroke with the other. Think about reaching over a barrel with a bent elbow in the beginning to initiate a powerful pull.
• Fist: Swim with your fingers closed into a fist. This drill helps promote elbow bending in the beginning of the pull.
• Catch-up: This is an alternating single-arm drill. Wait for your hand to meet the other in front before pulling (touch and go) with the other arm. This drill works on your pull and rotation.
• Finger-tip drag: On your recovery, drag you finger tips lightly across the water before entering for the next pull. This works on high elbow during the recovery. Scull: On your stomach, with arms stretched out, place your palms together and thumbs up. Rotate hands so that thumbs are down (with hands apart) and move your palms outward while pushing water out just past shoulder width. Rotate hands to thumbs up and push water back in (almost a figure 8.) Feeling the water pressure with your hands and arms should move you forward in the pool. Keep your face in the water during the drill, raising your head to breathe while kicking.
• Golf drill: This is a fun drill to do with stroke count and speed. Count the number of strokes you take over 50 meters and add that number to your 50-meter split time. Now, as in golf, try to decrease your score by either swimming faster or taking fewer strokes.
• Rotate to breathe: Place a tennis ball under your chin. Swim freestyle, but as you turn to breathe, keep your head down and try not to let the tennis ball pop up. This drill is difficult, but is very helpful for emphasizing proper rotation and breathing technique. Keeping your head down in order to keep the tennis ball in place emphasizes proper head positioning, particularly in the breathing phase of the stroke.
• Proper head alignment is key as our legs drop to counter-balance a lifted head, ultimately creating more drag and a slower swim split. By keeping the tennis ball tucked securely under your chin you will ensure proper head positioning and minimize any leg drag associated with lifting your head to breathe.
• Count your strokes: Work on increasing the distance covered per stroke to improve your feel for the water and your strength and stroke efficiency. Take as few strokes as possible from wall to wall and try to elongate each one. If you are at 30 strokes or above for 25 meters, try decreasing your stroke count by one or two per 25 each week. Decreased stroke count means increased efficiency, so a stroke count of 12 to 15 is far more efficient than a stroke count of 35.

The following drills not only help develop your kick, but improve your rotation and body position as well.
These drills are easily incorporated into your warm-up and cool down and should yield good results if done consistently. Remember, if good technique were easy to come by, everyone would have it. Discipline yourself this season to make these drills a part of your regular swim regimen.

• Kick on side: Kick on your side with both arms at your side. Play with head position and see how that affects how your hips ride in the water. (Think “downhill” head pushing down and out and help your hips ride high).
• Kick on side with rotation: Same as above, except after a six-beat kick, roll to your other side, initiating the rotation with your hips and core (the shoulders and upper body will follow).
• Kick on side, arm out: Lie on your side and kick a length of the pool with the bottom arm extended and the top arm at your side. Concentrate on feeling long.
• Kick on side, arm out with rotation: Same as above, except after a six-beat kick take a complete stroke (one-stroke cycle) and roll over to your other side. Lead the rotation with your hips, not your shoulders.

March 15-28

WORKOUT A
This workout is a great all-around session utilizing kicking, pulling, drills, and speed segments to help improve all aspects of your swimming. It is designed to be a short but a beneficial swim session to help both your technique and full body swim strength in the water. The set-up of this workout allows you to take advantage of the 25’s to dial in technique through drill work. Immediately following the drill session you will apply that good technique to fast swim sets that build strength and speed in the water.

Warm up: 200 Swim
18 x 25 :10 seconds rest 6 x (2 kick, 2 drill, 2 swim)
4 x 100 freestyle swim w/:30 sec rest (Descend 1-4, getting faster on each 100)
6 x 25 :15 seconds rest (2 drill, 1 build)
6 x 75 w/:30 seconds rest 2 x (1 easy free, 1 drill, 1 FAST freestyle)
4 x 100 freestyle pull @ 2:00 (Focusing on Good Technique)
Cool down 150
Total: 2200

WORKOUT B
Warm-Up: 500 yard swim.
Intervals: 1 x 500-swim, :20 rest. 1 x 400, :20 rest, 2 x 300, :20 rest. The final 100 of every interval is at Race Pace or faster!
3 x 200-swim, :20 rest. The first 100 of each 200 is done at a Level 6-7. The final 100 of the 200 is at Race Pace or above.
Following the 200’s, take a 2-minute rest
Cool down: 200 kick without fins.

WORKOUT C
Warm-Up: 100 swim, 100 kick with fins, 200 pull. Repeat.
3 x 500, :30 rest
3 x 200, first 100 w/tennis balls; final 100 regular freestyle. Rest,: 20
5 x 100 at RP,:20 rest.
Cool down: 300 pull