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

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