Saturday, September 19, 2020

 Saturday, September 19, 2020

Warmup

8 X 150 @ :15R

2 EZ, 2 K/S, 2 Pull, 2 FL-BK-BR, BK-BR-FR

Saturday Shake Out

32 X 75-100-150's @ sendoff that gives you :15R

8 FR, 8 Mixed Stroke/IM pattern, 8 Pull, 8 FR (push #4/8)

*keep it slow and quiet w/ long strokes

*pick your distance

Friday, September 18, 2020

 Friday, September 18, 2020

Warmup

4 X 300 @ :30R

#1 - EZ, #2 - Kick every 3rd 25, #3 - Pull, #4 - Kick every other 50

Main Set

5 Minute Kick @ 6:00

:30 FAST - :30 EZ

4 X 100 IM @ 1:30

5 Minute Kick @ 6:00

:45 FAST - :15 EZ

4 X 100 FR D1-4 @ 1:30

5 Minute Kick @ 6:00

15EZ-15FAST-15EZ-15FAST w/ Vert. Board

4 X 100 FR @ 2:00

*FAST 1st 50/50 EZ

Thursday, September 17, 2020

 Thursday, September 17, 2020

Warmup

300 EZ/Loosen

12 X 25 @ 35 working the distance off walls in streamlines

12 X 75 w/ snorkle @ :15R

*25 with single arm pulls - tranfer energy into opposite hand

*25 w/ double arm pulls - tranfer energy into head first streamline

*25 FR w/ 6 beat kick

Main Set

24 X 25 @ 30 100 IMO

6 X 100 FRIM @ 1:30ish

24 X 25 @ 30 200 IMO

3 X 200 FRIM @ 3:00ish

24 X 25 @ 30 300 IMO

2 X 300 FRIM @ 6:00ish

16 X 25 @ 30 400 IMO

Notes: Some IM work today, adjust sendoff's as needed

Wednesday, September 16, 2020

 Wednesday, September 16, 2020

Warmup

300 EZ/Loosen

4 X 125 Pull @ :15R Long & Quiet

4 X 125 Indy IM @ :15R w/ middle 25 Kick

Main Set

2 X [3 X 100 + 2 X 75] @ 90/75

*100 = d1-3, 75's = Fast 1st 25

4 X [2 X 75 + 50] @ 1:15 Kick

D1-3 by swim, i.e., 75(80%),75(90%), 50(100%)

9 X 50 @ 1:00 Choice of Stroke, Be FAST!

Notes: See if you can control your speed and gears today with some descending efforts and a big finish!

Distance Option

Start with the following and then finish with the practice above.

2 X [4 X 150 + 2 X 125] @ 2:00 Smooth and quiet

Tuesday, September 15, 2020

 Tuesday, September 15, 2020 - Pre-Season Training Block

Warmup

200-300 Loosen

12 X 50 K/S, S/K @ 50

8 X 25 Underwater skills @ 45

*underwater dolphins, Plunges for distance, double pulldowns for BR are all good.

Main Set

6 X 100 Kick @ 1:40-50 (50 FL on BK, no board, 50 Flutter w/ board)

4 X 25 @ 45 uh2o

6 X 100 K/S @ 1:30 (Kick is FL or FR w/ Board)

4 X 25 @ :45 last 12 1/2 is Vert. Board

6 X 100 IM Swim/Kick @ 1:40-50, Swim FL/BK, Kick BR/FR

4 X 25 @ :45 uh2o

Add Fins:

12 X 25 @ 25 FR BEST AVG. BEST HABITS

Monday, September 14, 2020

 Monday, September 14, 2020 - Pre-Season Training Block

Warmup

5 minute dynamic stretch (same as last two weeks)

18 X 50 @ :50-55

6 EZ, 6 K/S, 6 IMO/FR

Part I - Body Lines

2 X's:

6 X 25 @ 40 streamlines, hold body line, path to surface

6 X 50 FR @ 50/55 (1st 25 side kick, 2nd 25 catchup) protect the body line

6 X 25 @ 40 choice of stroke, no free, think body line

Part II - Head Position/high elbow/open armpits with snorkels

8 X 75 @ 1:15

*25 superman kick - long neck, belly button to spine

25 catchup - use eyes to watch high elbows, protect front of ship (don't let it wonder off for no reason)

25 - swim (quiet, long)

Part III - Finisher

12 X 25 Kick @ 40 with board or with fins under water

*best avg. - BIG EFFORT

Distance Option (keep it long and quiet)

900 Kick/Swim series: (kick with board)

50 Swim - 50 Kick

100 Swim - 50 Kick

150 Swim - 50 Kick

150 Swim - 50 Kick

100 Swim - 50 kick

50 Swim - 50 Kick

50 + 100 @ :20R

50 + 150 @ :20R

50 + 200 @ :20R

200 + 4 X 25 @ :20R

150 + 4 X 25 @ :20R

100 + 4 X 25 @ :20R

*slow, quiet, and long (fewest strokes), use short repeats to get back to good habits

Finisher

12 X 25 Kick @ 40 with board or with fins under water

*best avg. BIG EFFORT