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

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