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

 

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