Thursday, April 29, 2021

 Thursday, April 29, 2021 - Spring Training Block

Warmup

18 X 50 @ 50

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

12 X 25 Variable Sprints @ 35 Middle 4 Kick

Main Set

24 Swims @ 70

9 as follows:

1 - Sprint to far flags, 2 - flags to wall to MP, 3 - 15M to wall

9 Kick - :10 second BLASTS

6 w/ fins & pads - full 25's

Notes: High Velocity Day, 24 swims, 1:00 apart, BE FAST!!!

Wednesday, April 28, 2021

 Wednesday, April 28, 2021 - Spring Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ 3/43/30 stretching it out as you go

8 X 125 Indy IM @ :30R middle 25 Kick

Main Set (30 Min)

16 X 25 FL @ 30

6 X 75 BK @ 1:10

4 X 100 BR @ 1:45

16 X 25 FR @ 30

Notes: Think of this set as a 30 minute IM, work hard from start to finish!

Tuesday, April 27, 2021

 Tuesday, April 27, 2021 - Spring Training Block

Warmup

500-400-300-200-100 @ :15R

*Kick Every 5th-4th-3rd-other-full

*Board Kick on 500-300-100, SIN Wave Kick on 400-200

Main Set (29 Minutes)

3 X 100 Board Kick @ 1:40

6 X 25 uh2o @ 40

2 X 150 Board Kick @ 2:30

3 X 50 uh2o to 15M @ 1:20

1 X 300 Board Kick @ 5

2 X 75 uh2o to 15M @ 2:00

Notes: Strong Board Kicking and good underwater Kicking make a successful swimmer. Work hard from start to finish!

Monday, April 26, 2021

 Monday, April 26, 2021 - Spring Training Block

Warmup

3 X 100 EZ @ :15R

3 X 150 Pull @ 2:10

3 X 75 Kick/Swim @ 1:10 (Kick 1st 25)

3 X 50 IMO @ 50

3 X 25 D1-3 @ 30

Main Set (30 Minutes)

10 X 75 @ 1:00 FAST

5 X 125 @ 2:00 EZ

5 X 75 @ 1:00 FAST

3 X 100 @ 1:40 EZ

Notes: 10 Minutes FAST - 10 Minutes EZ - 5 FAST - 5 EZ to start out the week, if you want to add IM/stroke feel free to move the sendoff to 1:05-10, but keep the reps the same.

*IF racing this weekend at the invite, cut it in half.

Friday-Saturday, April 23-24, 2021

Friday, April 23, 2021 - Spring Training Block

Warmup

12 X 100 @ 1:40

3 EZ, 3 K/S, 3 FRIM-FRIM-IM, 3 Pull

Main Set (30 minutes)

3 X's:

6 X 25 + 150 @ 25/1:50 (2:00)

4 X 25 + 100 @ 30/1:10 (20)

2 X 25 + 50 @ 35/1:00

150-100-50 is always FR

25's are Rd. 1 - Kick, Rd. 2 Stroke, Rd. 3 - FR

Notes: Good general conditioning set. Keep it moving by going straight through the set, the effort should stay the same from start to finish.

Saturday, April 24, 2021 - Spring Training Block

Warmup

18 X 50 @ 50

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

Main Set (15 Minutes)

5 X [25 + 50 + 75] @ 1:00

*choice of stroke and equipment

Notes: 15 minutes to crank it out with some high intensity.

Thursday, April 22, 2021

 Thursday, April 22, 2021 - Spring Training Block

Warmup

18 X 50 @ 50

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

8 X 25 @ 45 Variable Sprints

Main Set

24 Swim @ 70

8 - MP to Wall + Flip + Plunge

8 - Flags to Wall Finish

8 - add Fins full 25's

Notes: Today's High Velocity Swims have some different sequences. The first 8 start at MP and go into the wall for a turn and then a plunge which is going to test your lung capacity, Go the distance and work the lungs! The last 16 are straight forward. The middle 8 are starting without the wall, remember to use your legs first and then add the arms. The last 8, add fins and go nuts!

Wednesday, April 21, 2021

 Wednesday, April 21, 2021 - Spring Training Block

Warmup

200 EZ

30 X 25 @ 30

#1-4 Reverse IM Drills choice

#5 = build

#6 = FAST to Far Flags

Main Set (30 minutes)

32 X 25 @ 30 (800 IMO, 8 each stroke)

8 X 50 @ 1:00 (400 IMO, 2 each stroke)

4 X 100 IM @ 2:00

Notes: Today is an IM kind of day, work through all the strokes, hold good effort from start to finish!