Friday, September 10, 2021

 Friday, September 10, 2021 - Pre-Season

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, 3 IMO/FR, 3 FAST 1st 25

Main Set (30 minutes)

60 X 25 @ 30

15 Kick (3 FAST - 3 EZ)

15 Stroke (5 FL-5BK-5BR)

15 FR (hold steady, drop by :01 every 5)

15 (EZ-EZ-FAST choice of stroke)

Notes: short reps keep the quality high, execute the instructions.

Thursday, September 9, 2021

 Thursday, September, 2021 - Pre-Season

Warmup

300 EZ

400 alt. K/S by 50 w/ no board (25 on side, 25 on back)

500 Pull (hold stroke count)

400 alt. K/S by 50 w/ board (25 FL, 25 BR)

300 FAST on 4th 25's

*all on :30R

Main Set

15 X 150

5 Pull @ 2:15 smooth, quiet, low stroke count

4 Kick 1st 50-75-100-125 @ 2:15

3 IM no FR @ 2:15

2 FR @ 1:50/2:00

1 @ 1:40/1:50

Notes: steady effort from start to finish, accumlating some touches on the water with a little extra at the finish.

Wednesday, September 8, 2021

 Wednesday, September 8, 2021 - Pre-Season

Warmup

600 K/S Kick every 5th 25

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

6 X 25 @ 50 uh2o kicking

Main Set (38 Minutes)

2 X's through:

100 + 6 X 25 + 50 @ 1:40-50-90

100 + 4 X 25 + 50 @ 1:45-45-90

100 + 2 X 25 + 50 @ 1:50-40-90

*100 = Board Kick D1-3, 25's = uh2o, 50 = FAST, but going to 15M both ways.

*BR - only kick last 12 1/2 BR on Board Kick, 25's are uh2o streamline BR Kick, 25's are FAST w/ double pullouts.

Notes: Getting some reps with the legs today on the surface and below the surface and combining it with some swimming.

Tuesday, September 7, 2021

 Tuesday, September 7, 2021 - Pre-Season

Warmup

200 + 4 X 50 + 4 X 25 @ :15R reducing strokes and lengthening streamlines.

8 X 125 @ :15R

4 Pull - 4 Indy IM w/ middle 25 Kick

Main Set (36 minutes)

3 X's

3 X 25 FAST + 50 EZ @ 20-1:00

3 X 50 FAST + 2 X 50 EZ @ 40-1:00

3 X 75 FAST + 125 EZ @ 60-3:00

Notes: sticking to FR today and working the energy system more, simple Fast-EZ pattern 1-1-2-2-3-3.

Friday, September 3, 2021

 Friday, September 3, 2021 - Pre-Season

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, S/K, 3 IMO/FR, 3 1st 25 D1-3

Main Set

2-3 X's:

3 X 50 + 100 @ 50/1:20 (50's are Kick w/ no board, 25 on side FR, 25 FL on BK)

3 X 50 + 200 @ 50/2:40 (50's are FL-BK, BK-BR, BR-FR)

3 X 50 + 300 @ 50/4 (50's are D1-3 by :02, not to all out)

Notes: keep it steady today and get a few longer reps in. The 50's are meant to keep thing interesting, with some no board kicks, some stroke, and changing your speed. The 100-200-300 is meant to keep it smooth as you increase the length. If you want to add some more length on the 2nd round, your could do a 400-500-600 instead of starting over at 100.

Thursday, September 2, 2021

 Thursday, September 2, 2021 - Pre-Season

Warmup

400 EZ + 300 Pull + 200 Kick + 100 IM

24 X 25 @ 30

alt. 4 w/ longest strokes, lowest stroke count w/ 4 variable sprint (F-E, E-F, E, F)

*last 8 w/ Fins

Main Set

24 X 50 @ 1:10

ODD - lowest stroke count, match count out and back

Even's - #2 - FAST to FAR Flags, #4 - FAST first 37 1/2, #6 - FAST Last 25, #8 - FAST 50

Notes: Short bursts of Speed, feel free to mix in kick or strokes as you wish

Wednesday, September 1, 2021

 Wednesday, September 1, 2021 - Pre-Season

Warmup

2 X 200

2 X 175

2 X 150

2 X 125

2 X 100

*swim 1st 200,then pull the rest @ :15R w/ longest strokes, quiet swimming

Main Set

6 X 25 FL @ 30

6 X 50 BK/BR @ 50

6 X 75 FL-BK-BR/BK-BR-FR @ 1:10

6 X 100 FRIM @ 1:30

Notes: start it off with a long, Quiet pull, keeping the stroke count low, and then transition to some stroke work. Overall, it shouldn't take you too long and allow you to enjoy the some sunshine.