21 Top Laws of Swimming

21 TOP LAWS OF SWIMMING
by Jerry Heidenreich

1. Three of the most important components of swimming are: technique,technique, technique.

2. Strive for optimum, not maximum, performance.

3. Learn to balance, align, and stabilize your body first. Everything else will become easier.

4. Seek the path of least resistance.

5. Find the path of most resistance.

6. To become effortless requires great effort.

7. Listen to the water, feel the water, be one with the water. Swim quietly.

8. The mind leads the body.

9. The harder you work, the harder you can play.

10. Practice does not make perfect. Perfect practice makes perfect. What you do in practice will determine what you do in meets.

11. The fastest swimmers are the ones who slow down the least.

12. The fastest you ever travel is when you dive off the block and push off the wall.

13. Slice through the water, don't plow. Make your middle name"streamline".

14. Don't think of pulling the water. Learn to anchor your hands,wrists, and forearms, and hold onto the water. Learn to use your legs for balance and body stabilization.

15. Power is generated from the hips and torso. Use your shoulders for your recovery and to generate additional arm speed.

16. Relax from the inside out.

17. Never look back.

18. Attack your race, attack your opponent.

19. Embrace your opponents. They make you a faster, better swimmer.

20. Use visual and mental imagery of yourself achieving and surpassingyour goals.

21. Swim smart, use your head, and keep your head still.

Friday- January 28, 2011

300 Swim
400 IM Drill
6 x 50 @ :50 Build

12 x 75 @ 1:15
Odd: Drill, 50 free
Even: Drill (Stroke), 50 Stroke

12 x 100
3 Free @ 1:15
1 EZ @ 2:30

12 x 75 @ 1:15
Odd: 25 Free Kick, 50 Free
Even: 25 Choice Kick, 50 Stroke

12 x 50
2 Free @ :40
1 Back @ :60

12 x 25 w/ Fins @ :30
Odd: Choice
Even: UW Dolphin Kick on back (no breather)

5 x 50 EZ @ 1:00
___________________

5000 SCY
About 90 Minutes

-My back was REALLY bugging me this morning (like hard time putting on socks & shoes), so I didn't push it in the pool. I changed the 100's set to an EZ 100 (instead of 100 IM on 1:30) so I could stretch my back and hamstrings.
-I think the back is related to me doing squats, lunges on Wednesday since the hammy's pull on the back and are tight. I have one of these days every few months. In addition this is my first full week of working out in a long time and going over 20K in the pool. It'll come back to me.
-Otherwise I felt good in the water, was going 1:07-1:10 on 100's. Only the turns did the back bug me

Thursday- January 27, 2011

(4x)
125 swim
75 Drill
50 Kick

6 x 50 Build @ :50

2 x 400 @ 5:20
1 x 200 @ 3:15 (25 Fly Drill, 25 Fly)
1 x 200 Kick @ 4:00

2 x 300 @ 4:00
1 x 200 @ 3:15 (25 Back EZ, 25 FAST)
1 x 200 Kick @ 4:00

2 x 200 @ 2:40
1 x 200 @ 3:30 (25 Breast Drill, 25 Breast)
1 x 200 Kick @ 4:00

2 x 100 @ 1:20
1 x 200 @ 3:15 (25 Drill, 25 Free FAST)
1 x 200 Kick @ 4:00

100 EZ
______________

5000 SCY
About 1 hr 25 min


- I was dead from day before (especially legs) so I pulled the second 400, 300, 200, 100
-This is really my first "full" week of doing 5000K per workout (san Weds) and my body is still adjusting. I feel tired, but better in the water than when I was just doing 3-4K. I really need to keep my yardage up for me personally to do well.

Wednesday- January 26, 2010

Drylands (Abs/core):
(3x)
1 x 25 Choice of Ab
1 x 12 Capt. Chair Leg Raises
1 x 15 Torso Twist w/ Tubing (each side)
1 x 15 Hanging Knee Raises
1 x 15 Stability Ball Knee Tucks
1 x 30 Medicine Ball side-to-sides

Circuit:
(3x :30 on, :15 off, :60 rest between rounds)
-Squats
-Medicine Ball Twists
-Abs
-Front/Lateral Raises w/ Tubing
-1 x 15 Vasa Trainer
-Lunges
-Rows w/ Tubing
-Jump Rope

Extras:
-3 x 15 Interior Cuff
-3 x 15 Exterior Cuff
-3 x 15 Lateral Raises
-3 x 15 Tricep Pulls
-3 x 15 Biceps Curls

Swim:
5 x 200 Choice @ 3:30
5 x 150 Pull @ 2:30
5 x 100 IM Drill @ 1:45
5 x 50 w/ Fins @ 1:00
-25 UW, 25 Kick
______________

2500 SCY
About 2 hours total

Tuesday- January 25, 2010

(2x)
200 Swim
200 Kick
200 Pull

12 x 50 @ :50
Odd: DPS, work streamline off walls
Even: Build

1 x 400 Pull @ 5:20 (Buoy & Paddles)
4 x 50 Fast @ :50
1 x 300 Pull @ 4:00 (Buoy & Paddles)
3 x 50 Fast @ :50
1 x 200 Pull @ 2:40 (Buoy & Paddles)
2 x 50 Fast @ :50
1:00 Rest
1 x 300 IM Pull @ 5:00 (Buoy Only)
3 x 50 Free @ :40
1 x 200 IM Pull @ 3:20 (Buoy Only)
3 x 50 Free @ :40
1 x 100 IM Pull @ 1:40 (Buoy Only)
3 x 50 Free @ :40
1:00 Rest
12 x 50 Kick @ :55

200 EZ
_______________

5000 SCY
About 1 hr 30 min

-After doubles yesterday this kicked my ass!
-Back was not into it today!
-Feel better in the water though and like I'm making some progress back and getting stronger. LONG way to go and lots of pain ahead still!

Monday- January 24, 2011

Monday PM (Doubles):

Dryland:
Run 5K at Chattahooche River Park
Ran it in about 33 minutes (with a little walking in there, maybe .25 mile)

Monday- January 24, 2011

300 Swim, 300 IM Drill, 200 Kick, 200 Pull

10 x 75
odd: Free @ 1:05
even: IM @ 1:15

(5x)
Broken 250's @ 4:00
1 x 200 Aerobic Pace @ :05 rest
1 x 25 FAST @ :05 rest
1 x 25 FAST @

(4x)
3 x 50 Kick @ :55
1 x 100 (25 Fly, 25 Back) @ 1:25

8 x 75 @ 1:00
-Pull w/ Paddles & Snorkel (no buoy)

(2x)
1 x 100 IM Strong @ 1:30
1 x 100 Free EZ @ 1:45

20 Side-of-the-pool pushouts

100 EZ
____________

5100 SCY
About 1 hr 30 min

-Harder than it looks, the only easy part was the warm up!
-Held 2:28-2:33 on aerobic 200's