Winter Break Practice #5

400 Warm up

 

Skill Set (600/1000)

12x 2-turn 50’s choice stroke 1:00

  • 6x PERFECT turns
  • 6x FAST turns
  • Practice kickouts
  • DO NOT breathe out on turns on free

 

Kick Set – All w/ Fins (800/1800)

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 #3 pace on #4

4×25 Swim @:30

  • All FAST Tight SL in breakout, Fast finish

100 Kick

 

Pull Set – Paddles, Buoy, no snorkel (600/2400)

3×200 @:10r

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

 

Main Set (1200/3600)

3 rounds:

1 x 25 from start at 95% @:30

3 x 50 from push at 90% @1:00

1 x 25 all out sprint 100%

1 x 200 easy swim

 

Finishes (500/4100)

10 x 50 @ 1:00

Broken:

  • 37 ½ Build @ :30
  • 12 ½ Fastest finish possible @ :30

 

200 CD

  • swim with fins (4300 total)

 

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Winter Break Practice #3

Warm Up (200)

200 choice swim

 

Kick Set w/ Fins

2 Rounds (600/800)

75 @1:30 Kick

100 @1:30 Kick Faster

125 @1:30 Kick ALL OUT!!

 

Pull Set (500/1300)

400 Pull Paddles, Buoy, Band, Snorkel

 

Main Set (1800/3100)

3 Rounds (lns 6-4/lns3-1) No rest between rounds. Stay on Interval!

100 75% @ 1:20/1:25/1:30/1:40/2:10/2:20

50 80% @:50/1:00

2×25 AO 100% @ :30/:40

200 75% @2:40/2:50/3:00/3:20/4:20/4:40

100 80% @1:20/1:25/1:30/1:40/2:10/2:20

2×50 AO 100% @:50/1:00

 

4 each Relay Starts (200/3300)

  • 4 ULTRA FAST strokes
  • Relax
  • FAST off wall

 

200 CD (3500 total)

Wednesday’s Practice: Backstroke Technique

Working on

  • rotation
  • underwater pull (bent elbow)
  • head position
  • Turnover

 

Warm up

400

150 fr 50 bk

 

Drills set – fins (600/1000)

10×50 @ :50

Odds: 6k Rotation (back)

Evens: 10 kicks – 3 full strokes – 10 kicks

  • 3 strokes should be FAST

 

200 Freestyle

 

Drill set (600/1800)

10×50 No fins @ 1:00

5x  One arm bk – R down, L back

  • keep elbow bent underwater
  • Straight arm above water
  • full rotation

5x 2 double arm stroke, 4x regular strokes

 

200 Freestyle

 

Drill Set (300/2300)

6×50 @1:00

25 backstroke scull

  • Water should come over face
  • feel early pull phase of stroke

25 Bk Kick on back

  • Tight Streamline
  • let face become submerged in between breaths

 

Main set (1400/3700)

2 Rounds

200 back Build by 25 from Perfect to Fast (65-90%) @ 3:10/3:20/3:40

25 easy free @ :30

2×100 back perfect ~85% @ 1:30/1:40/1:50

25 easy free @ :30

4×50 back AO @ 1:00

50 easy free @ 1:00

 

200 easy (3900)

Tuesday’s Practice: Breaststroke Technique

 

Working on

  • Decreasing drag
  • correcting hand/head position
  • kicking down
  • High Elbows

 

400 warm up

  • 75 normal free
  • 25 FAST kick

 

Drill set (500/1100)

20×25 Breaststroke @ :40

 

100 Free

 

Kick set no fins (500/1700)

10×50 @1:00

Odds: Breaststroke kick, streamline on back @:10r

  • Keep knees underwater, focus on kicking down and feeling the water with the insoles of your feet. (first drill in video)

Evens: Easy Freestyle on back

 

100 Freestyle

 

Pull set (400/2000)

4×100 @ :10r

Breaststroke scull/Free pull by 25

 

Main Set (1800/3800)

3 rounds

50 Free @ :50/:55

50 Breast – Build by 25 @:55/1:00

100 Free @ 1:25/1:30/1:35

100 Breast – Build by 25 @1:30/1:35/1:45

150 Free – @ 2:10/2:15/2:30

150 br build by 50 @ 2:20/2:25/2:40

 

100 cool down (3900 total)

 

Dryland

WOD – Partner

1:00 Plank as a team

15 synchro Burpees (HR)

50 push ups one works at a time, total reps between 2 partners = 50

15 synchro burpees

50 squats one works at a time

15 synchro Burpees

50 Crunchy frogs one works at a time

15 synchro Burpees

50 lunges one works at a time

Monday’s Practice: Butterfly Technique

This week we’ll focus on form and technique for the non-freestyle strokes, beginning with Butterfly. There will be videos linked to the drills below, I highly recommend watching the videos BEFORE completing the practice!

Working on…

  • Second kick
  • Breakouts and dolphin kick (Streamline)
  • Fly pull (elbows high)
  • Breathing (shoulders low)

 

200 Freestyle Warm up

 

Drills set – Fins (500/900)

10×50 @ :50

Odds – fly kick on side R down L back

  • Tight streamline
  • Initiate kick with sternum, Use Hips to follow through
  • AT LEAST HALF UNDERWATER

Evens – Skate Drill

  • Keep it slow

 

100 Freestyle

 

Drill set (500/1500) fins

20×25 @ :30

5x Big kick, little kick, repeat 

5x Swim Fly: focus on kick rhythm… kick hands into water, kick hands out of water

5x L-L-R-R-F-F  Breathe on second pull of each direction. Keep head low when breathing forward.

5x 7 Underwater Dolphin Kicks (UDK)/7 Strokes (Fly)

 

100 Freestyle

 

Drill set (400/1900) NO fins

16×25 @ :30

4x Big kick, little kick, repeat

4x Swim Fly: focus on kick rhythm… kick hands into water, kick hands out of water

4x L-L-R-R-F-F  Breathe on second pull of each direction. Keep head low when breathing forward.

4x 7 Underwater Dolphin Kicks (UDK)/7 Strokes (Fly)

 

Main set (1800/3600)

2x Each Set… Complete each set twice before moving to the next one. 

Set #1

300 Free @ 4:15/4:30/4:45/5:00

  • FAST Turns

4×25 fly Perfect @ :40

Set #2

200 Free @ 2:50/3:00/3:10/3:20

  • Build

 3×25 fly smooth – 75% @ :40

Set #3

100 Smooth @1:25/1:30/1:35/1:40

2×25 Fly FAST @ :40

Set #4

1×50 Free @ :50

1×25 Fly All Out @:40

 

100 easy Cool Down  (3700)

 

Weights- Lift if able