Thursday’s Practice: 200’s

300 Warm Up (300)

 

400 kick (400/700)

75 free +25 FAST fly X4 no stopping!

 

5x 100 pull (500/1200)

10R

75 pull +25 Skull

1: Back

2: Free

3: Breast

4: Free

5: Choice Non Free

Repeat

 

Main Set (2000/3200)

2 Rounds

R1 all free @ 2:30/2:40/2:50

R2 smooth = IM @ 2:50/3:00/3:10

10×200 

  • 2 Smooth (75%)
  • 1 Strong (85%)
  • 1 Smooth (75%)
  • 1 All Out (95%)

 

8×50 Drill (400/3600)

Choice Stroke :10R

Odds = Goat

Evens= Love

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Wednesday’s Practice: Ladder

400 Warm up (400)

 

Kick Set (600/1200)

Fins & board

6×100 :10r

Odds = steady

Evens= HARD

 

Pull Set (600/1800)

Paddles, buoy, snorkel, band

2×300 Build :10

 

Drill Set (400/2200)

8×2-turn 50’s @ :50 Backstroke

1-4 with a 1 second pause on the wall

5-8 AFAP turns

 

Main Set (2250/4450) all 50’s on :50

5×50 – 4 fast, 1 easy

100 – steady @1:15/1:20/1:30/1:40

4×50 – 3 Fast 1 Easy

200 – Faster @2:30/2:40/3:00/3:20

3×50 2 fast 1 easy

300 – Faster @3:45/4:00/4:30/5:00

2×50 1 fast 1 easy

400 – Faster @5:00/5:20/6:00/ 200@3:20

1×50 easy

500 all out @…/…/300@4:30/200@3:20

 

200 Cool Down (4600 total)

Tuesday’s Practice: Limiting Rest

Warm up 8 Minutes Paddle-head Drill (~800)

 

Kick set (500/1300)

20×25 Dolphin with Fins :30

Odds – ½ Fast ½ Easy

Evens – UW

 

16×50 Pull (800/2100) @:50

O- high elbow catch and straight am recovery

E- br on 5

 

Main Set (2400/4500)

8 Rounds, rest reduces as the set goes on.

Rounds 1 & 2 = 1:00 rest

3 & 4 = :45 rest

5 & 6 = :30 rest

7 =  :15 rest

  • 4 x 25 FAST (90-95%) Choice Stroke @ :30
  • 2 x 50 Strong (85%) @ :45/:50
  • 1 x 100 shooting for within :05 of best time
  • Rest

 

 

200 Cool Down (200/4700)

 

Dryland

As Many Rounds as Possible

8 minutes

20x OH squats (streamline)

20x mountain climbers (count on one foot)

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)

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