Ben Lambert, Lake Geneva WI YMCA / Naples Italy Tiger Sharks

I’m not a fan of kick boards in practice; I prefer to have my swimmers kicking on their side to get them used to being "on edge".

I also take time between sets to focus on a specific skill (turns, finishes, streamline, body roll, stroke recovery, dps) for the upcoming set.

Depending on performance it may "pay to be a winner" (i.e. knocking the interval off the last swim in a set, or dropping that last swim all together for stellar swimming) or it may be necessary for some "motivation" (lap of lunges around the pool, push-ups, abs exercises...), what ever it takes to keep my swimmers thinking about doing things right, and forming the proper habits in practice.

200 skips (200 x swim, kick, im, pull, scull)

8 x 200 alt swim/drill r10

12 x 125 r20 (im order by 125, drill 50/build to sprint final 75)

10 x 75 k swim turns r10

5-minute break for head/water

6 x 100 slow easy drill on 2:00

20 x 55 on :55 (Start at flags, swim into turn/sprint 50 for 55 total, be ready at flags on your interval)

12 Tommy tune-ups on 1:00 (block start 12 1/2's all out, easy to wall)

400 easy warm down / Go Home

stay strong, swim fast, look good doing it;

ben lambert

To submit your workout send to coaches@garyhalljr.com.