Week of September 28 Workouts

Skill of the Week: Initial/Catch Phase

MONDAY, SEPTEMBER 28, 2015

Goal setting & AESC Way – for other sites, switch workouts when you discuss goals.

Discuss meet observations:

  • Positives: Streamlining, stroke technique, supportive of teammates, personal best times
  • Areas for improvement: turns, breath control, stroke technique, pre-race preparation, starts

TUESDAY, SEPTEMBER 29, 2015 (MORNING)

1×300 @ 4:30 Streamline (SL) & Turns

8×25@ RI :15 200 IM RP

6×50 K @ +0

8×25 @ RI :15 IM RP

Sprint I                                    Sprint II                                   Sprint III

4×50 @2:00 From A Start (FAS)6×50 @ RI :20 200 RP          10×50 @ RI :20 500 RP

1×200 K STRONG                    1×200 K STRONG                    1×200 K STRONG

1×75 FAS                                 1×300 FAS                               1×500 FAS

8×25 @ :40 Catch scull           8×25 @ :40 CS                         8×25 @ :40 CS

10×25 @ RI :15 100 RP           12×25 @ RI :15 200 RP           16×25 @ RI :15 500 RP

8×25 @ :35 Body Position       8×25 @ :35 BP                        8×25 @ :35 BP

1×100 FAS                               2×100 FAS                               1×300 FAS

8×25 @ :40 Catch scull           8×25 @ :40 CS                         8×25 @ :40 CS

TUESDAY, SEPTEMBER 29, 2015            (EVENING)

1×300 @ 4:30 Streamline (SL) & Turns

8×25@ RI :20/:15 200 IM 25s = RP/ 50s = Minimum Maximum

12×25 K @ :40 15 yards under water MAX double leg kick

8×25 @ RI :15 IM RP

5×100 @ 2:00 500 RP

Teach: Initial Phase

Practice: 30×25 @ :35 (O= catch scull/ E = Full stroke focus on initial phase (IP))

6×25 @ :35 Stroke count

6×25 @ :45 Minimum Maximum

Teach: Finishes

Practice: 20×25 @ :40 (O = long axis/ E = short axis) FOCUS: Finishes

WEDNESDAY, SEPTEMBER 30 (MORNING)

1×300 @ 4:30 Streamline (SL) & Turns

8×25@ RI :15 200 IM RP

6×50 K @ +0

1×200 BK @ RP

KICK TEST SET (RECORD RESULTS)

1×1000 K

1×100 Stroke Count – INITIAL PHASE

1×500 K

1×100 Stroke Count – IP

1×200 K

1×100 Stroke Count – IP

1×100 K

1×100 Stroke Count – IP

1×50 K

1×100 Stroke Count – IP

WEDNESDAY, SEPTEMBER 30, 2015 (EVENING)

1×300 @ 4:30 Streamline (SL) & Turns

8×25@ RI :15 200 IM RP w/Finishes

6×50 K @ +0

8×25 @ RI :15 IM RP w/Finishes

KICK TEST SET (RECORD RESULTS)                        Others

1×1000 K                                                                 30×25 @ RI :20 500 RP

1×100 Stroke Count – INITIAL PHASE                     1×200 K – DLK (Strong)

1×500 K                                                                   12×50 @ RI :20 500 RP

1×100 Stroke Count – IP                                          1×200 K – DLK (Strong)

1×200 K                                                                   16×75 @ RI :20 500 RP

1×100 Stroke Count – IP                                          1×200 K – DLK (Strong)

1×100 K

1×100 Stroke Count – IP

1×50 K

1×100 Stroke Count – IP

THURSDAY, OCTOBER 1 (MORNING)

1×300 @ 4:30 Streamline (SL) & Turns

8×25@ RI :15 200 IM RP w/Finishes

6×50 K @ +0

8×25 @ RI :15 IM RP w/ Finishes

Sprint I                                    Sprint II                                   Sprint III

4×50 @2:00 From A Start (FAS)6×50 @ RI :20 200 RP          10×50 @ RI :20 500 RP

1×200 K STRONG                    1×200 K STRONG                    1×200 K STRONG

1×75 FAS                                 1×300 FAS                               1×500 FAS

8×25 @ :40 Catch scull           8×25 @ :40 CS                         8×25 @ :40 CS

10×25 @ RI :15 100 RP           12×25 @ RI :15 200 RP           16×25 @ RI :15 500 RP

8×25 @ :35 Body Position       8×25 @ :35 BP                        8×25 @ :35 BP

1×100 FAS                               2×100 FAS                               1×300 FAS

8×25 @ :40 CS                         8×25 @ :40 CS                         8×25 @ :40 CS

THURSDAY, OCTOBER 1 (EVENING)

1×300 @ 4:30 Streamline (SL) & Turns

8×25@ RI :15 200 IM RP w/Finishes

1×300 K

8×25 @ RI :15 IM RP w/ Finishes

SENIOR                                                                   SENIOR DEVELOPMENT

20×25 @ RI :20 FL 100 RP                                      10×25 @ :45 FL Technique

1×200 BKK (FOCUS: Strong kick @ turns)              1×200 BKK (FOCUS: Strong kick @ turns)

10×50 @:50 25FL/25 BK (switches)                       8×50 @ :60 25 FL/25 BK (Switches)

5×100 @ 2:00 BK MAX EFFORT                              5×100 @ 2:00 BK MAX EFFORT

1×200 BRK 3 down 1 up w/flip turn                       1×200 BRK 3 down 1 up w/flip turn

4×50 BR @ 2:00 w/flip turn a 2 pullouts                               10×25@ :45 BR Technique

FRIDAY, OCTOBER 2, 2015     (MORNING)

1×300 @ 4:30 Streamline (SL) & Turns

8×25@ RI :15 200 IM RP w/Finishes

3×100 K @ +0

8×25 @ RI :15 IM RP w/ Finishes

20×25 @ :50 (O=FAS/E = FAP)               HAMMER DOWN RACING!!!

8×150 K @ +10 (100 DLK/50 BKK)

16×25 @ :40 Catch Scull

FRIDAY, OCTOBER 2, 2015     (EVENING)

1×300 @ 4:30 Streamline (SL) & Turns

8×25@ RI :15 200 IM RP w/Finishes

3×100 K @ +0

8×25 @ RI :15 IM RP w/ Finishes

20×25 @ :45            12.5 MAX/12.5 Distance Per Stroke (DPS) FOCUS: Breakouts

8×50 @ +10             MAX KICK

20×25 @ :45            Mid Pool (MP)         FOCUS: Turns (hold breath in 5 yards & for at least 1 stroke on breakout)

8×50 @ +10             MAX KICK

20×25 @ :45            RACE       FOCUS: Finishes (hold breath 5 yards in with championship finishes)

1×200                      Social Kick

SATURDAY, OCTOBER 3, 2015

1×300 @ 4:30 Streamline (SL) & Turns

8×25@ RI :15 200 IM RP w/Finishes

6×50 K @ +0

8×25 @ RI :15 IM RP w/ Finishes

SENIOR

Sprint I                                    Sprint II                                     Sprint III

4×50 @2:00 From A Start (FAS)6×50 @ RI :20 200 RP         10×50 @ RI :20 500 RP

1×300 K STRONG                    1×300 K STRONG                   1×300 K STRONG

1×75 FAS                                 1×300 FAS                                1×500 FAS

12×25 @ :40 Catch scull         12×25 @ :40 CS                        12×25 @ :40 CS

10×25 @ RI :15 100 RP           12×25 @ RI :15 200 RP            16×25 @ RI :15 500 RP

12×25 @ :35 Body Position     12×25 @ :35 BP                         12×25 @ :35 BP

1×100 FAS                               2×100 FAS                                  1×300 FAS

12×25 @ :40 CS                       12×25 @ :40 CS                         12×25 @ :40 CS

SENIOR DEVELOPMENT

30×25 @ RI :20       500 RP

1×200 K – GOAL: BEAT 200 PR

120 Rest

10×50 @ RI :20 500 RP

1×300 K

20×25 @:45 Catch Scull

20×25 @ :45 (O = CS/ E = Stroke Count)

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