Spring Break Practice #5

Warm up
100 EZ
8:00 Paddle-Head Drill
Go as far as possible
Kick Set (500/800) fins
2×250 :10r
Build first 200 and hold fast for last 50
Drill Set (400/1200) – fins
4×50 One arm pull @ :50 R/L by 25 – FULL ROTATION
8×25 Scul w/ head down @ :40
Pull set (600/1800)
6×100 @ :15r
2x RPLF
2x LPRF
2x BPBF
Main Set (2000/3800)
5 rounds
4×50 90% @ :50 Negative Split each 50 – watch clock
50 Easy @ :30
4×25 All out Choice Stroke (Can be free)95-98% @ :30
50 Easy @ :30
200 Easy (~4000/4300 total)
Advertisements

Spring Break Practice #3

400 Warm up (400)
Kick Set (600/1000)
2 rounds w/ Fins
3×25 UW dolphin kick
1×50 All Out dolphin kick Goal of ½ Best ever fly time
100 Ez Flutter
Pull Set (600/1600)
Paddles, buoy, snorkel, band
2×300 Build :10
Drill Set (400/2000)
8×2-turn 50’s @ :50 Backstroke
1-4 with a 1 second pause on the wall
5-8 AFAP turns
Main Set (2250/4250)
5 x 150 Negative split by at least 3 sec. 75-:10r-75 @ 2:10/2:20/2:30/2:40/3:00
1 x 200 Pull B on 5 @ 2:40/2:50/3:00/3:20/4:00
5 x 100 Negative Split by at least 2 sec. 50-:05r-50 @ 1:25/1:30/1:35/1:40/2:10
2 x 100 Pull BP 5/7 by 50 @ 1:20/1:25/1:30/1:40/2:00
5 x 50 Negative Split by at least 1 sec. 25-:05r-25 @ 1:00
6 x 50 Pull dec. 1–3, 4-6 B on 7 @ :50
150 Cool Down (4400 total)

Spring Break Practice #2

Warm up (400)
200 free
       50 BNF Drill
       50 Choice Kick
       100 Free
Kick set (500/900)
20×25 Dolphin with Fins :30
Odds – ½ Fast ½ Easy
Evens – UW
Drill Set (2400/3300)
2 Rounds @ 6 relaxed exhales on wall
12×50 @ 1:00
       Rnd 1: Odd: Max Effort Fly Even: Free 85%e
       Rnd 2: Odd: Max Effort Back Even: Free 85%e}
12×25 Max Effort :30
       Rnd 1: Free
       Rnd 2: BNF
200 ez between rounds
16×25 Freestyle w/ fins Max Br per 25: 3-2-1-0 @ 6 exhales
Main Set (1500/4800)
15×100 Free 1:20/1:25/1:30/1:35/2:00
1. Distance per stroke
2. 25 Max Effort/75 DPS
3. 50 M.E/50 DPS
4. 75 M.E/25 DPS
5. M.E
200 Cool Down (5000 total)

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)

 

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)