Wednesday’s Practice: Mid-Distance Work

400 Warm up

 

Kick Set – Fins (800/1200)

100 Kick @ 1:30

4×75 Swim @1:10

  1. 50 smooth/25 FAST
  2. 25/50
  3. AO
  4. AO

4×50 Swim @:45

  • Desc 1-3, Hold pace 4

4×25 Swim @:30

  • All FAST Tight SL in breakout, Fast finish

100 Kick

 

Pull Set – Paddles, Buoy, no snorkel (600/1800)

3×200 @:10r

  1. B to R on 4
  2. B to L on 4
  3. B on 5

 

Main Set (2100/3900)

“kill the late race fatigue”

3 Rounds 

On all 200’s: 100 build from 70-85% (smooth to strong) / 50 AFAP 100% / 50 Hold 80%

  • 200 Free @ 2:40/2:50/3:10/3:30
  • 200 BNF/Free by 25 @ 2:50/3:00/3:20/3:40
  • 200 IM @ 3:00/3:10/3:30/3:50
  • 100 Easy @ 2:00/2:10

 

Skill Set (600/4500)

12x 3-turn 50’s choice stroke, perfect turns at wall 1:10

  • Practice kickouts (especially mid-pool)
  • practice breathing pattern

 

200 CD

  • swim with fins (4700 total)
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Tuesday’s Practice: As Fast as Possible

400 warm up (400) 6:00

 

Kick set – fins – all Dolphin Kick UW

2x – open turn at wall (400/800) 8:00

  • 4x 12.5 @:20
  • 1x 25 @ :30
  • 3x 12.5 @:20
  • 1x 25 @:30
  • 2x 12.5 @:20
  • 1x 25 @:30
  • 1x 12.5 @20
  • 1x 25 @:30
  • 1:00 Rest

 

Pull Set (800/1600) @:10r 12:00

4×200 paddles, buoy, no snorkel

Breathe on 4/5 by 50

  1. 75%
  2. Build from 75-85%
  3. 85%
  4. Build from 85-95%

 

Stroke Set (400/2000) 7:00

400 IM

  • Swim/drill/swim/free

 

Main set (1600/3600)

2 Rounds

  • 3×100 AFAP @ 3:00/2x@3:20
  • 2×100 AFAP @ 2:20/2:40
  • 1×100 AFAP @ 2:00/2:20
  • 8×50 easy @1:00/1:10

 

200 easy(3800)

 

Post set/cool down (4200)

400 smooth fins and paddles

Monday’s Practice: By Land and Sea

400 Warm Up

Kick set – fins – all Dolphin Kick UW

2x – open turn at wall (400/800)

  • 4x 12.5 @:20
  • 1x 25 @ :30
  • 3x 12.5 @:20
  • 1x 25 @:30
  • 2x 12.5 @:20
  • 1x 25 @:30
  • 1x 12.5 @20
  • 1x 25 @:30
  • 1:00 Rest

 

Pull Set Fins and Paddles(800/1600) no snorkel

4×200 @ :10r

  • Smooth and balanced, Br on 4/5 by 25
  • Alternate breathing between strong and weak side on 4’s
  • DO NOT breathe out of turns

 

Main Set (2000/3600)

20×100

Desc each set 1-5

  • 5x free @1:25/1:30/1:45/1:50/2:10
  • 1:00 Plank
  • 5x IM @1:30/1:35/1:50/2:00/2:30
  • 1:00 plank
  • 5x free @1:25/1:30/1:45/1:50/2:10
  • 1:00 Plank
  • 5x Choice @1:30/1:35/1:50/2:00/2:30

 

Starts + Sprint 25 (250/3850)

10×25 from a dive

  • 1-3 BNF
  • 4-6 2BNF
  • 7-9 Free

250 CD (4100 Total)