Week of October 26

Monday, October 26

1×300 @ 4:30 150 FS/150 BK Focus: SL w/ SDLK

1×200 @ RI :15/:20 IM DPS

3×100 @ +0 K

8×25 @ :40 DPS

 

5:00 Vertical DLK :08/:22

 

20×25 @:40 scull

12×25@ :45 10 y. underwater DLK RACE!

10×50 @ +0 K

12×25 @ :45 10 y. underwater DLK RACE!

20×25 @ :40 scull

 

Tuesday, October 27 (MORNING)

 

1×300 @ 4:30 FT w/ SDLK

1×200 @ RI :15/:20 IM RP

6×50 DLK NB or 1×300 BRK

8×25 @ :60 HVO

 

Sprint I                                    Sprint II                                   Sprint III

4×50 @ 2:00 FAS                    6×50 @ RI:20                          16×75 @ RI :20 500 RP

1×200 K @ 4:30 SK                  1×200 K @ 4:15 SK                  1×200 K @ 4:00 SK

2×75 @ 3:00 FAS                    1×200 FAS                               10×100@ 1:30 500 RP

1×200 K @ 4:30 SK                  1×200 K @ 4:15 SK                  1×200 @ 4:00

10×25 @ RI :15                       12×25 @ RI :15

2×100 @ 4:00 FAS                  4×100 @ 3:00 FAS

 

Tuesday, October 27 (EVENING)

 

1×300 @ 4:30 BK HSR

8×25 @ :35 SC

12×25 @ :45 10 y. underwater DLK RACE

1×200 @ 3:00 BK BTH

 

Senior                                                      Senior Development

10×200 @ RI :15/:20/:30 IM RP             4×50 @ 2:00 FAS

20×25 @ :45 MAX K NP BP                     1×200 @ 4:30 SK

20×25 @ RI :15 100 RP

1×200 @ 4:30 SK

12×25@ :45 DPS

 

 

 

 

 

 

 

 

Wednesday, October 28 (MORNING)

 

1×300 @ 4:30 FT w/ SDLK

1×200 @ RI :15/:20 IM RP

12×25 @ :45 10 y. underwater DLK RACE

1×200 @ RI :15/:20 SS

 

DOUBLE DISTANCE

 

2 or 3×500 @RI :30 Hold Average

 

6×100 @+15 (Leave on nearest ¼) Hold 100 KTS Time

 

Wednesday, October 28 (EVENING)

 

Senior                                                      Senior Development

 

20×25 @ :35 SL                                       1×300 @ 4:30 FT w/SDLK

20×25 @ :40 scull/SC                              1×200 @ RI :15/:20 IM RP

1×300 @ 4:30 Hold 200 RP                     12×25 @ :45 10 y. underwater DLK

1×200 @ 4:30 K Faster than KTS            8×25 @ RI :15 RP

6×50 @ RI : 20 200 RP

1×200 @ 4:30 K Faster than KTS            Double Distance

20×25 @ :45 MP T @RP                         2×500 @ RI :30

7×100 @ 2:00 K Hold 1000 KTS AVG.     20×25 @ :45 O = scull/E = SC

 

Thursday, October 29 (MORNING)

 

1×300 @ 4:30 FT w/ SDLK

1×200 @ RI :15/:20 IM RP

6×50 DLK NB or 1×300 BRK

8×25 @ :60 HVO

 

Sprint I                                    Sprint II                                   Sprint III

4×50 @ 2:00 FAS                    6×50 @ RI:20                          16×75 @ RI :20 500 RP

1×200 K @ 4:30 SK                  1×200 K @ 4:15 SK                  1×200 K @ 4:00 SK

2×75 @ 3:00 FAS                    1×200 FAS                               10×100@ 1:30 500 RP

1×200 K @ 4:30 SK                  1×200 K @ 4:15 SK                  1×200 @ 4:00

10×25 @ RI :15                       12×25 @ RI :15

2×100 @ 4:00 FAS                  4×100 @ 3:00 FAS

 

 

 

 

 

 

 

 

 

 

 

Thursday, October 29 (EVENING)

 

1×300 @ 4:30 BK HSR

8×25 @ :35 SC

12×25 @ :45 10 y. underwater DLK RACE

1×200 @ 3:00 BK BTH

 

SENIOR                                                   SENIOR DEVELOPMENT

 

30×25 @ RI :20 100 RP FL                      4×50 @ 2:00 FAS

5×100 @ 1:30 IM                                    1×200 @ 4:30 K

1×400 @ 6:00 BK                                    20×25 @ RI :15 100 RP

3×100 @ 1:30 IM                                    1×200 @ 4:30 K

12×25 @ RI :15 100 BR RP                     12×25 @ :45 10 y. underwater DLK

1×100 @ 1:30 IM

12×25 @:45 10 y. underwater DLK

 

Friday, October 30 (MORNING)

 

1×300 @ 4:30 FT w/ SDLK

1×200 @ RI :15/:20 IM RP

6×50 DLK NB or 1×300 BRK

8×25 @ RI :15 500 RP

 

1×100 @ 2:00 FAS

16×25 @ RI :15 RP

8×50 @ RI :20 RP

:60 RI

1×100 FAP

 

6×100 @ 2:30 K

 

Friday, October 30 (EVENING)

 

1×300 @ 4:30 150 FS/150 BK Focus: SL w/ SDLK

1×200 @ RI :15/:20 IM DPS

3×100 @ +0 K

8×25 @ :40 DPS

 

5 minutes vertical DLK :08/:22

 

HVO: 12×25 @ :60 O = FAS/E=FAP focus on SDLK

10×50 @ +0 K NB

16×25 @ :45 MP RP focus on SDLK off walls

10×50 @ + 0 K NB

12×25 @ :45 10 y. underwater SDLK RACE!

 

 

 

 

 

Saturday, October 31

 

Sprint I & II

 

1×300 @ 4:30 FT w/ SDLK

1×200 @ RI :15/:20 IM RP

6×50 DLK NB or 1×300 BRK

8×25 @ :60 HVO

 

Sprint I                                    Sprint II

4×50 @ 2:00 FAS                    6×50 @ RI:20

1×200 K @ 4:30 SK                  1×200 K @ 4:15 SK

2×75 @ 3:00 FAS                    1×200 FAS

1×200 K @ 4:30 SK                  1×200 K @ 4:15 SK

10×25 @ RI :15                       12×25 @ RI :15

2×100 @ 4:00 FAS                  4×100 @ 3:00 FAS

16×25 @ :45 10 SDLK              10×25 @ :45 10y SDLK

 

Sprint III

 

1×300 @ 4:30 FT w/ SDLK

1×200 @ RI :15/:20 IM RP

6×50 DLK NB or 1×300 BRK

8×25 @ RI :15 500 RP

 

5×100 @ 1:30 Hold 500 RP

5×100 @ 2:30 SK

16×75 @ RI :20 500 RP

5×100 @ 2:30 SK

20×50 @ RI :20 500 RP

5×100 @ 2:30 SK

 

IMers

1×300 @ 4:30 FT w/ SDLK

1×200 @ RI :15/:20 IM RP

6×50 DLK NB or 1×300 BRK

8×25 @ :60 HVO

 

5×200 BR @ :15/:20/:30 RP

4×300 BK @ 4:30

3×100 @ 3:00 FAS FL

20×25 @ :45 10 y. underwater SDLK RACE

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Week of October 19

Week of October 19

Skill of the Week: Streamline

This week we are going to broaden the definition of streamline and apply it to all phases of our racing. While we need continual work on streamlining off the walls, swimmers need to be mindful of:

 

  • Streamline body position (swimming on top of the water and throughout the stroke – Freestyle and Backstroke bore the hole, Breaststroke – kicking into streamline position, and Butterfly – body staying relatively flat throughout the stroke).
  • Streamline off starts and turns.
  • Streamline/dive into the finishes.

Monday, October 19

Senior                                                                      Senior Development

12×25 @ :40 FL SC                                                 12×25 @ :45 FL SC

1×200 @ 3:00 BK    Recover with shoulder            1×200 @ 3:00 BK    Recover with shoulder

1×300 BRK   DPK                                                    1×300 BRK   DPK

1×200 @ RI :15/:20 FS RP                                     1×200 @ RI :15/:20 FS RP

 

30×25 @ RI :15 FL 100 RP                                      20×25 @ RI :15 FL 100 RP

1×200 K                                                                   1×200 K

10×75 @ RI :20 BK 200 RP                                      10×50 @ RI :20 BK 200 RP

1×200 K                                                                   1×200 K

20×25 @ RI :15 BR 100 RP                                     20×25 @ RI :15 BR 100 RP

1×200 K                                                                   1×200 K

 

Tuesday, October 20 (MORNING)

 

1×300 @ 4:00 (hold 50 RP for 200)

1×200 @ RI :15/:20 IM RP

6×50 @ +0 K

1×200 @ RI :15/:20 IM RP

 

KICK TEST SET

 

1×1000 K

1×100 BK Recover with Shoulder (RS)

1×500 K

1×100 BK RS

1×200 K

1×100 BK RS

1×100 K

1×100 BK RS

1×50 K

1×100 BK RS

 

 

 

Tuesday, October 20 (EVENING)

 

1×300 @ 4:00 (hold 50 RP for 200)

1×200 @ RI :15/:20 IM RP

6×50 @ +0 K

1×200 @ RI :15/:20 IM RP

 

KICK TEST SET                                                                                         Set 2

 

1×1000 K                                                                                                 HVO: 10×25 @ :60

1×100 BK Recover with Shoulder (RS)                                                   24×25 @ RI :20 100 RP

1×500 K                                                                                                   5×100 IM @ 1:30    Transitions

1×100 BK RS                                                                                            1×400 BK @ 6:00

1×200 K                                                                                                   3×100 @ 1:30 IM   Transitions

1×100 BK RS                                                                                            8×25 @ RI :15 BR 100 RP

1×100 K                                                                                                   1×100 @ 1:30 IM Transitions

1×100 BK RS

1×50 K

1×100 BK RS

 

Wednesday, October 21 (MORNING)

 

1×300 @ 4:00 (hold 50 RP for 200)

8×25 @ RI :15 FL 100 RP

12×25 @ :45 15 underwater SDLK

1×200 @ RI :15/:20 FS RP

DOUBLE DISTANCE

2×500 @ RI :30 (Hold time from 500 TT)

1×300 K

24×25 @ RI :15 200 RP

1×300 K

Wednesday, October 21 (EVENING)

1×300 @ 4:00 (hold 50 RP for 200)                                                        1×300 @ 4:30 (hold 50 RP for 200)

8×25 @ RI :15 SS 100 RP                                                                       8×25 @ RI :15 SS 100 RP

1×300 SDLK                                                                                            12×25 @ :45 10 y. underwater SDLK

8×25 @ RI :20 WS 100 RP                                                                      8×25 @ RI :20 WS 100 RP

HVO 12×25 @ :60                                                                                   DOUBLE DISTANCE

12×25 @ :40 (O=RS/E=SC)                                                                     1×500 For Time

20×75 @ RI :20 500 RP                                                                           12×100 K @ 2:45

HVO 6×25 @ :60

 

Thursday, October 22 (MORNING)

1×300 @ 4:00      FT w/DLK

8×25 @ RI :15 SS @ RP

6×50 @ +0 K (Faster than kick test set 50)

8×25@:15 SS 100 RP

 

Sprint I                                   Sprint II                                                 Sprint III

4×50 @ 2:00 FAS                 6×50 @ RI:20 RP                                 10×50 @ RI :20 RP

(12×25 @ RI:15)

8×25 @ :40 PPS                    8×25 @ :40 PPS                                   8×25 @ :40 PPS

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

1×200 BK PP                          1×200 BK PP                                        1×200 BK PP

10×25 @ RI :15 RP                12×25 @ RI :15 RP                             16×25 @ RI:15 RP

1×200 BR PP                          1×200 BR PP                                        1×200 BR PP

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

8×25 @ :40 PPS                     8×25 @ :40 PPS                                   8×25 @ :40 PPS

 

Thursday, October 22 (EVENING)

NO PRACTICE DUE TO HIGH SCHOOL MEET

Friday, October 23 (MORNING)

12×25 @ RI :20 FL 100 RP

1×200 @ 3:00 BK

1×300 BRK

1×200 @ RI :15/:20 FS RP

 

Do below set twice

1×50 @ 1:00            RP

1×100 @ 2:00          RP

1×150 @ 3:00          RP

1×200 @ 4:00          RP

1×250 @ 5:00          RP

1×300 @ 6:00          RP

1×200 K

Week of October 12

This week is a transition week and in the afternoon practices we will be heavily focusing on stroke technique. While technique practices are not physically demanding the practices do demand strong mental focus. The goal this week is to sharpen the technical phases of your strokes.

Monday, October 12, 2015

1×300 @ 4:10 BK    HSR keep kick strong and consistent

1×200 @ RI :15/:20 IM @ RP

1×300 DLK DPK

1×200 @ RI :15/:20 IM @ PR

 

Stroke: Butterfly

 

  • Reach out over the water
  • Hands enter fingers first palms down in-line or slightly outside of shoulders
  • Get forearms vertical as soon as possible after the entry
  • “Y”-shaped hand path
  • Kick at entry and exit of hands

10×25 @:45   FOCUS: Reach out over the water with relaxed arms

1×100 BK                        FOCUS: HSR

10×25 @:45   FOCUS: Hands enter fingers first palms down in-line or slightly outside of shoulders

1×100 BK      FOCUS: HSR

10×25 @:45 FOCUS: “Y”-shaped hand path (keep elbows near surface and fingers pointing towards bottom of the pool)

1×100 BK        FOCUS: HSR

 

Stroke Count (repeat below 2-3 times)

2×25 @:45     Stroke Count @ 100 RP

1×50 @:60     Stroke Count @ 100 RP

 

Tuesday, October 13 (MORNING)

 

1×300 @ 4:10 FT w/STRONG DLK

1×200 @ RI :15/:20 IM @ RP

6×50 @+0 K (Hold 50 KTS time)

1×200 @ RI :15/:20 IM @ PR

 

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, October 13 (EVENING)

1×300 @ 4:10

8×25 @ RI :15 FLY @ RP

1×300 DLK DPK

8×25 @ RI :15 FLY @ RP

 

Review Butterfly

  • Reach out over the water
  • Hands enter fingers first palms down in-line or slightly outside of shoulders
  • Get forearms vertical as soon as possible after the entry
  • “Y”-shaped hand path
  • Kick at entry and exit of hands

4×25 @:45   FOCUS: Reach out over the water with relaxed arms

1×50 BK        FOCUS: HSR

4×25 @:45   FOCUS: Hands enter fingers first palms down in-line or slightly outside of shoulders

1×50 BK      FOCUS: HSR

4×25 @:45 FOCUS: “Y”-shaped hand path (keep elbows near surface and fingers pointing towards bottom of the pool)

1×50 BK      FOCUS: HSR

 

Stroke: Backstroke

 

  • Roll the body and hips (approximately 45 degrees to both sides) so the pull is closer to the body and the back muscles are used earlier in the stroke.
  • Kick near surface and rotates with the hips and shoulders
  • Keep the head low and stable
  • Straight arm recovery, but not locked elbow
  • Initiate recovery with shoulder
  • Back of hand leads recovery with little finger entering first
  • Develop the concept of pressing backward (bend wrist and elbow upon entry) immediately upon entering the water so that the propulsive forces are created in the horizontal plane as much as possible.10×25 @:45   FOCUS: HSR10x25 @:45   FOCUS: Head in neutral position10x25 @:45 FOCUS: Initiate recovery with shoulder
  • 1×100 BK        FOCUS: Initiate recovery with shoulder
  • 1×100 BK      FOCUS: Head in neutral position
  • 1×100 BK                        FOCUS: HSR

 

 

 

 

 

Wednesday, October 14 (MORNING)

 

1×300 @ 4:10 FT w/STRONG DLK

1×200 @ RI :15/:20 IM @ RP

3×100 @+0 K (Hold 100 KTS time)

1×200 @ RI :15/:20 IM @ PR

 

Double Distance Test: 1×500 for time

12×100 @ 2:15 K (Hold 100 KTS time)

20×25 @ :35 O = rotation scull (RS) E = SC @ RP

 

Wednesday, October 14 (EVENING)

1×300 @ 4:10 BK    HSR keep kick strong and consistent

1×200 @ RI :15/:20 BK @ RP

12×25 @ :45 15 yards under water SDLK (Strong DLK)

1×200 @ RI :15/:20 BK @ PR

 

Review: Backstroke

  • Roll the body and hips (approximately 45 degrees to both sides) so the pull is closer to the body and the back muscles are used earlier in the stroke.
  • Kick near surface and rotates with the hips and shoulders
  • Keep the head low and stable
  • Straight arm recovery, but not locked elbow
  • Initiate recovery with shoulder
  • Back of hand leads recovery with little finger entering first
  • Develop the concept of pressing backward (bend wrist and elbow upon entry) immediately upon entering the water so that the propulsive forces are created in the horizontal plane as much as possible.4×25 @:45   FOCUS: HSR4x25 @:45   FOCUS: Head in neutral position4x25 @:45 FOCUS: Initiate recovery with shoulder
  • 1×100 BK        FOCUS: Initiate recovery with shoulder
  • 1×100 BK      FOCUS: Head in neutral position
  • 1×100 BK                        FOCUS: HSR

STROKE: Breaststroke

  • Quick lift of heels to rear at completion of kick
  • Turn feet out as soon as possible after they have been drawn to buttocks
  • Turn feet out fully outward so they are at right angles to the direction of swimming.
  • Arms open to at least twice shoulder width without any backward drift
  • “Cut” hands inward and forward
  • Drive head and shoulders into the water
  • Keep eyes on the water (head in neutral position)

10×25 @ :45 BRK Quick heels to rear

1×100 FS HSR w/DPS

10×25 @ :45 BRK Feet at right angles

1×100 FS HSR w/DPS

10×25 @ :45 BR arms 2x shoulder width cut hands in and drive head and shoulders forward

1×100 FS HSR w/DPS

 

Thursday, October 15 (MORNING)

 

1×300 @ 4:10 FT w/STRONG DLK

1×200 @ RI :15/:20 IM @ RP

6×50 @+0 K (Hold 50 KTS time)

1×200 @ RI :15/:20 IM @ PR

 

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

 

Thursday, October 15 (EVENING)

1×300 @ 4:10 FT w/STRONG DLK

8×200 @ RI :15 BR @ RP

1×300 BRK

1×200 @ RI :15 BR @ RP

 

Review: Breaststroke

  • Quick lift of heels to rear at completion of kick
  • Turn feet out as soon as possible after they have been drawn to buttocks
  • Turn feet out fully outward so they are at right angles to the direction of swimming.
  • Arms open to at least twice shoulder width without any backward drift
  • “Cut” hands inward and forward
  • Drive head and shoulders into the water
  • Keep eyes on the water (head in neutral position)

4×25 @ :45 BRK Quick heels to rear

1×100 FS HSR w/DPS

4×25 @ :45 BRK Feet at right angles

1×100 FS HSR w/DPS

4×25 @ :45 BR arms 2x shoulder width cut hands in and drive head and shoulders forward

1×100 FS HSR w/DPS

STROKE: Freestyle

 

  • Head in neutral position. Bore hole with head and shoulders in water and then slip hips and legs through that hole
  • Hips and shoulders rotate together and kick rotates with hips
  • Propulsive surface of the arm is from the elbow to the finger tips

 

10×25 @ :45 BP & bore hole. Slip hips and shoulders through hole

1×100 FSK on side BP tight strong kick

10×25 @ :45 HSR

1×100 FSK on side BP tight strong kick

10×25 @:45 Vertical forearm upon entry

1×100 FSK on side BP tight strong kick

 

Friday, October 15 (MORNING)

 

1×300 @ 4:10 BK    HSR keep kick strong and consistent

8×25 @ RI :15         FL@ RP

1×300 BRK

1×200 @ RI :15/:20 FS @ PR

 

Do below set twice

1×50 @ 1:00            RP

1×100 @ 2:00          RP

1×150 @ 3:00          RP

1×200 @ 4:00          RP

1×250 @ 5:00          RP

1×300 K

 

Friday, October 15 (EVENING)

 

1×300 @ 4:10 BK    HSR keep kick strong and consistent

8×25 @ RI :15         WS@ RP

12×25 @ :45 15 yards under water SDLK (Strong DLK)

8×25 @ RI :15         SS@ PR

 

  • REVIEW: Head in neutral position. Bore hole with head and shoulders in water and then slip hips and legs through that hole
  • Hips and shoulders rotate together and kick rotates with hips
  • Propulsive surface of the arm is from the elbow to the finger tips

 

4×25 @ :45 BP & bore hole. Slip hips and shoulders through hole

1×100 FSK on side BP tight strong kick

4×25 @ :45 HSR

1×100 FSK on side BP tight strong kick

4×25 @:45 Vertical forearm upon entry

1×100 FSK on side BP tight strong kick

 

1×200 SSK MAX Effort @ 5:00

10×25 @ :45 FL SC

2×100 SSK MAX Effort @ 2:30

10×25 @ :45 BK SC

4×50 @ 1:15 SSK MAX Effort

10×25 @ :45 BR SC

8×25 @ :45 SSK MAX Effort

10×25 @ :45 FS SC

 

Week of October 5

Reminder: You are to complete your goal setting packets and then schedule a time with your coach to discuss your goals.

Skill of the Week: Power/Mid Phase

MONDAY, October 5, 2015

1×300 @ 4:15      SL w/DLK

8×25 @ RI :20/15 FL

12×25 @ :40 15 yards underwater DLK MAX effort

1×200 BK @ RI :20/:15 RP

 

HIGH VELOCITY OVERLOAD                12×25 @ :60         15 MAX/ 10 DPS (Odds: FAS)

These are hammer down racing

 

Recovery:              12×25 @ :40 Catch Scull (CS)

 

Teach: Power Phase

 

The power phase or mid-stroke of competitive strokes is the stage in which the greatest acceleration occurs. This phase should transition seamlessly into the end-of-stroke position.

 

CRAWLSTROKE

·         This part of the arm stroke should feel faster and stronger as acceleration is developed.

·         The forearm/hand should rotate to be vertical while the upper arm medially rotates and remains stretched forward.

·         As the upper arm abducts, the shoulder and hip roll should be at the deepest point of body roll.

 

BACKSTROKE

·         This part of the arm stroke should feel faster and stronger as acceleration is developed.

·         Downward shoulder and hip roll should be completed by the time the forearm/hand is vertical.

·         The finish position should be completed as the recovering arm begins to enter the water.

 

BREASTSTROKE

·         From a full stretch, the hands open quickly to shoulder width or slightly more apart.

·         As the elbows move wider due to abduction, the elbows flex more to keep propulsion directly backward.

·         As soon as the elbows approach or are level with the shoulders, propulsion ceases and the quickest, shortest recover forward is performed.

 

BUTTERFLY

·         The head and shoulders should rise the least amount possible and be completed by abut the middle of the propulsive phase of the arm strokes.

·         Acceleration should develop markedly. The adduction stage of the pull should be the quickest and most powerful part of the phase.

·         The orientation should be to propel the swimmer forward, not upward.

 

APPLY: 20×25 @ :40 (O = Power Phase/mid-phase scull; E = rotation scull)

 

20×25 @ :40 (O = Rotation scull/E = Stroke Count)

 

 

 

 

 

TUESDAY, October 6 (MORNING)

 

1×300 @ 4:15      Power Phase (PP) & Flip turns (FT)

8×25 @ RI :15 IM PP w/Stroke Count

3×100 @ +0 (Faster than kick test set 100)

8×25@:15 SS 100 RP

 

Sprint I                                                         Sprint II                                          Sprint III

4×50 @ 2:00 FAS                                       6×50 @ RI:20 RP                             10×50 @ RI :20 RP

(12×25 @ RI:15)

8×25 @ :40 PPS                                          8×25 @ :40 PPS                               8×25 @ :40 PPS

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

1×200 BK PP                                               1×200 BK PP                                    1×200 BK PP

10×25 @ RI :15 RP                                    12×25 @ RI :15 RP                           16×25 @ RI:15 RP

1×200 BR PP                                              1×200 BR PP                                    1×200 BR PP

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

8×25 @ :40 PPS                                   8×25 @ :40 PPS                                   8×25 @ :40 PPS

 

TUESDAY, October 6 (EVENING)

 

1×300 @ 4:15      PP & FT

8×25 @ RI :15 IM PP w/SC

4×75 @ 1:30 K

8×25 @ RI :15       SS RP 100

 

HIGH VELOCITY OVERLOAD                10×25 @ :60

These are hammer down racing

 

4×125 @ 2:40 K

 

Senior                                                                                               Senior Development

8×25 @ RI :15 FL 100 RP                                                               20×25 @ :45 Power Phase Scull

7×100 @ RI: 15/:20 (2×25 FL/50 BK)                                         8×25 FL @ :40 PP w/SC

1×400 BK @ 6:00                                                                            4×100 @ RI :15/:20 (2×25 FL/50 BK)

5×100 @ RI :15/:20 (50 BK/ 2×25 BR)                                       1×300 BK @ 4:30

 

WEDNESDAY, October 7 (MORNING)

 

1×300 @ 4:15          PP, SL w/DLK

1×200 @ RI :20/15 IM RP

3×100 K @ +0 (Faster than kick test set 100)

1×200 @ RI :20/:15 IM RP

 

HIGH VELOCITY OVERLOAD   12×25 @ :60            15 MAX/ 10 DPS (Odds: FAS)

These are hammer down racing

 

8×200 @ 3:30 Strong stroke kick hold pace (refer to kick test set 200)

12×50 @ RI :20 500 RP

12×25 @ :40 O = PPS/ E = SC

WEDNESDAY, October 7 (EVENING)

 

1×300 @ 4:15      PP & FT

1×200 @ RI :20/15 IM RP

12×25 @ :40 15 yards underwater DLK MAX effort

1×200 FS @ RI :20/:15 RP

 

HIGH VELOCITY OVERLOAD                12×25 @ :60

These are hammer down racing

 

SENIOR                                                                                SENIOR DEVELOPMENT

8×50 @ 1:30 Strong Stroke Kick (SSK)                           6×100 K @ 2:30

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

8×25 @ :40 PPS                                                                   5×100 IM @ 1:40

4×100 BK @ 2:00                                                                 10×25@ RI :20 BK 100 RP

1×300 BRK                                                                             5×100 IM @ 1:40

 

THURSDAY, October 8 (MORNING)

 

1×300 @ 4:15      FT w/DLK

8×25 @ RI :15 SS @ RP

6×50 @ +0 K (Faster than kick test set 50)

8×25@:15 SS 100 RP

 

Sprint I                                   Sprint II                                  Sprint III

4×50 @ 2:00 FAS                6×50 @ RI:20 RP                10×50 @ RI :20 RP

(12×25 @ RI:15)

8×25 @ :40 PPS                   8×25 @ :40 PPS                   8×25 @ :40 PPS

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

1×200 BK PP                        1×200 BK PP                        1×200 BK PP

10×25 @ RI :15 RP              12×25 @ RI :15 RP              16×25 @ RI:15 RP

1×200 BR PP                        1×200 BR PP                        1×200 BR PP

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

8×25 @ :40 PPS                 8×25 @ :40 PPS                    8×25 @ :40 PPS

 

THURSDAY, October 8 (EVENING)

 

1×300 @ 4:15      DPS SC 4th 25

8×25 @ RI :15 SS @ RP

6×50 @ +0 K (Faster than kick test set 50)

8×25@:15 SS 100 RP

 

HVO: 10×25 @ :60              HAMMER DOWN!!!

Senior                                                    Senior Development

24×25 @ RI :20 FL 100 RP               20×25 @ RI :20 100 RP FL

5×100 @ 1:30 IM Transitions           5×100 @ 1:45 IM Transitions

1×400 @ 6:00 BK HSR                      1×300 @ 4:30 HSR

3×100 @ 1:30 IM Transitions          3×100 @ 1:45 IM Transitions

8×25 @ RI :20 BR 100 RP                8×25 @ RI :20 BR 100 RP

1×100 @ 1:30 IM Transitions           1×100 @ 1:45 IM Transitions

FRIDAY, October 9 (Morning)

 

1×300 @ 4:15      FT w/DLK

1×200 @ RI :15/:20 IM @ RP

12×25 @ :45 15 yards underwater DLK

1×200@:15/:20 IM RP

 

20×25 @ RI:15 500 RP

1×300 K

 

50 @ 1:00             RP

100 @ 2:00           RP

150 @ 3:00           RP

200 @ 4:00           RP

250 @ 5:00           RP

300 @ 6:00           RP

350 @ 7:00           RP

400 @ 8:00           RP

 

10×25 PPS @ :40