Monday 1.13.14

Monday 1.13.14
SCM

4x250 (430) -- 100 Free + 50 Kick + 50 Drill + 50 Pull

 

2x50 Kick (105) + 100 easy (135)

2x50 Kick (1) + 100 easy (140)

2x50 Kick (55) + 100 easy (145)

2x50 Kick (1) + 100 easy (150)

2x50 Kick (105) + 100 easy (155)

 

300 {25 Free + 25 Back + 25 Stroke Drill + rest 30 + 25 Stroke Swim}

 

3x50 Pull (55) + rest 15

3x50 Pull (50) + rest 20

3x50 Pull (45) + rest 30

3x50 Pull (50) + rest 30

3x50 Pull (55)

 

20x50 (50) -- descend pace by 2-3 seconds as you go through the set.

 

200 easy

Friday January 10, 2014

Friday January 10, 2014
LCM

4x100 Free (145) -- 50R 50L breathing
4x100 Kick (205) -- mixed
4x100 IM (155) -- 3 stoke cycles of each stroke, continuous thru the 100
Rest 60
4x100 Pull (140)-- Descend 2nd 50 1-4

4x50 Free (1)
4x50 Breast Kick (110)
4x50 Breast-Freex25 (55)

8x25 (45) -- odds Drill + evens 15M Fast from a sculling position

3x100 Pull (R20) 5th cruise, get ready for main series

1x150 Stroke Drills (rest at 25s and 50s is ok here)

9x50 (105) -- every 3rd fast
8x50 (110) -- every 4th fast
5x50 (115) -- number 5 fast

200 easy

Thursday January 9, 2013

Thursday January 9, 2013

2x: {5x100 SKIPS} ...fist 100 Free IM, second 100 Free.  Rest 30 with 1x100 to go, negative split the 100 Free to a strong pace.

8x phantom wall (55) -- {3 Kick-Kick + 3 Kick-Swim}

3x150 (R30) -- "Thirds" with Paddles

3x {25 resistance + 25 easy} (1:30)
1x100 easy {R 90}

2x {25 resistance + 25 easy} (1:40)
1x100 easy {R120}

2x {25 resistance + 25 easy} (1:50)
1x100 easy

additional 100 easy

FINS 6x:
75 {final 3rd fast}
50 {middle 3rd fast}
25 {first 3rd fast}
rest 20 between 75/50 and 50/25....and 40 after 25

Swim down your choice


Before Monday AM 1/13:
10 Starts {practice relay exchange 3-4 times}
10 Turns {touch, turn, breatheon open turns}
1 set of 4x25 Breaststroke (35) -- "add up 100" ...first one from a dive. Add 2.25 to your total.
mix this up however you need to over the next few days

Tuesday January 7, 2014

Tuesday January 7, 2014

Practice Focus: Active Rest Stroke 50s and 25s

5x200 SKIPS

8x50 (115) – alternate wall kick/12.5 & build to fast 20-35yard

250-150-100-75-25 Paddles/Fins {4:10, 2:30, 1:40, 1:15, 25}

200 stroke drills

6x: {Stroke 50s and 25s; descend 1-3 x2 or 1-2 x3}
1x100 Free (145)
1x50 Stroke* (55)
1x75 Free (130)
1x25 Stroke** (40)
4x25 Easy (40, 50, 50, 1)
choose one of three options:
option 1: all stroke is the same
option 2: 3 rounds one stroke; three stroke another stroke
option 3: 50s stroke are one stroke (ex: Breast), and 25s are another (ex: Fly).

200 easy

4x100 FINS (150) “Quarters”

100 easy

Monday 1.6.14

Monday 1.6.14
Short Course Meters

Focus: Kicking/Cardio Work

Warmup: 5x200 SKIPS

Kick: 300 (530) moderate + 8x50 (1) Fast Average {descend the final 4}

Drill: 300 {50 Free + 25 Back + 25 Breast}

Pull: 3x100 (140) 5th + 4x50 (50) strong + R30 + 3x50 (45) Fast Avg

Swim Freestyle: 4x50 (50) + 4x75 (110) + R60 + 9x100 (130) hold "Threshold Pace"
100 PR plus 12-15 seconds is a decent estimate

Easy: 200 easy with underwater turns (tight ball on flips) at one end of the pool

Friday January 4, 2013

Friday January 4, 2013
LCM

4x: {100 Swim + 50 Kick + 50 Drill + 50 Kick}

16x25 (50)
#1 Wall Kick for (:05), turn, and sprint a 12.5M effort; plus an easy 12.5
#2 Choice Drill
#3 "Head Drill" -- start with a higher head than normal (exaggerated), and lower to your "spot"
#4 Build to Last 10M Fast -- practice fast finish with fingertips
6x100 FINS/Paddles (145) -- #1-2: R Fin/L Paddle // #3-4: L Fin/R Paddle // #5-6 Full Equipment

1x200 Stroke Drill
20x50 (110)
odds -- Free or Mix
evens -- alternate (#2: 25 Stroke* + #4: 50 Stroke*)
*50 Stroke = Stroke Count 20 under time

8x50 (Rest 20) -- 2 choice + 4 5th + 2 choice

January 2, 2014

January 2, 2014
Short Course Meters

Practice Focus: Resistance Training

Warm up: 400 Free {50R 50L breathing} + 300 Kick-Drill x50 + 200 Pull (breathe 5th) + 100 Back-Breast x50}

Vertical Kick: 8x {10 on 20 off}
*for the set of 10 seconds: dolphin kick, shoot for 25 kicks in 10 seconds

12x25 (40) -- Kick, Drill, Swim Stroke {1 round of each)

Repeat the following 5 times:
2x: {1x25 Strong against resistance + 1x25 easy (1:20) --consider doing odds fly and evens breast
1x: {1x50 easy}...rest about 45-60 seconds, repeat

FINS
8x75 (140) -- 25 Stroke Drill + 25 Stroke Swim Fast* + 25 Free {breathe every 5th}
drill and swim should be the same stroke, or one should compliment the other (as in 25 Dolphin Pull + 25 Fly Swim).

Swim Down:

5x100 'Free IM '(145) -- strong kick-outs and double pullouts on breaststroke
free, back, breast, free
odds can be pull (breathe 5th) if you'd prefer