Week of November 30

Skill Focus: Stroke Efficiency

  • Work on:
    • Reducing drag
    • Improving technique
    • Reducing stroke count at race pace

MONDAY, November 30, 2015

2×300 @ 4:30 (1 = FS SDLK 10 yards underwater/2 = BK SDLK 10 yards underwater)

8×25 @ :40 Min-Max (add stroke to time – these are to be FAST)

1×300 BRK or DLK

4×50 @ :60 Min-Max

Repeat below four times:

12×25 @:35 25 scull; 2×25 stroke count (SC)

2×50 (1 @ :60 Min-Max/2@:1:15 second 50 of goal 100)

1×200 @ 4:30 K       Faster than 200 Kick Test Set (KTS) time

 

TUESDAY, December 1, 2015 (MORNING)

1×300 @ RI :15/:20 IM SC 1×200 @ RI:15/:20 Min-Max

6×50 @ +0 K

10×25 @ :45 HVO   O= FAS/E=FAP

 

Sprint I                                    Sprint II                                   Sprint III

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

8×25 @ :45 MAX K                  4×50 @ 1:15 MAX K                2×100 @ 2:15 MAX K

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

8×25 @ :45 MAX K                  4×50 @ 1:15 MAX K

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

 

WEDNESDAY, December 2 (MORNING)

1×300 @ 4:30 ( SDLK 10 yards underwater)

8×25 @ :40 Min-Max (add stroke to time – these are to be FAST)

1×300 BRK or DLK

HVO        8×25 @ :60  FAP

 

IMers                                       Sprint I                                    Sprint III

24×100 @ 1:45                        4×50 @ 1:30                            8×500 @ 7:00

1-10 FL/BK 200 Split            1×25 @ :60                              1. Last 100 1650 RP

11-20 BK/BR 200 Split            3×50 @ 1:30                            2. Last 150 1650 RP

4×100 FS within 10% PR         2×25 @ :60                              3. Last 200 1650 RP

2×50 @ 1:30                            4. Last 250 1650 RP

3×25 @ :60                              5. Last 300 1650 RP

1×50 @ 1:30                            6. Last 350 1650 RP

4×25 @ :60                              7. Last 400 1650RP

8. Last 500 1650 RP

WEDNESDAY, December 2 (EVENING)

 

1×300 @ 4:30 ( BK SDLK 10 yards underwater)

8×25 @ :40 Min-Max (add stroke to time – these are to be FAST)

1×300 @6:00 Faster than PB 200 + 100 KTS

4×50 @ :60 Min-Max

 

Sprint I                                    Others

4×50 @ 1:30                            4×400 @ 8:00 Faster than 2×200 KTS time

3×50 @ 1:30                            12×25 @ :40 O= Rotation Scull/ E = SC

2×25 @ :60                              QUALITY KICK

2×50 @ 1:30                            8×50 @ 1:30 Main Stroke Kick MAX EFFORT

3×25 @ :60

1×50 @ 1:30                            12×25 @ :40 O= Rotation Scull/ E = SC

4×25 @ :60

SPEED KICK

4×50 @:60

4×25 @:60

 

THURSDAY, December 3 (MORNING)

 

1×300 @ 4:30 DPS M-M on 2nd, 6th, & 10th 25s

8×25 @ :60 HVO FAP 6×50 @ +10 K NB, BP, 10 yards underwater

10×25 @ :45 HVO   O= FAS/E=FAP

 

Sprint I                                    Sprint II                                   Sprint III

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

8×25 @ :45 MAX K                  4×50 @ 1:15 MAX K                2×100 @ 2:15 MAX K

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

8×25 @ :45 MAX K                  4×50 @ 1:15 MAX K

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

 

THURSDAY, December 3 (EVENING)

 

1×300 @ 4:30 (SDLK 10 yards underwater)

8×25 @ :40 Min-Max (add stroke to time – these are to be FAST)

1×300 BRK or DLK

10×20 @ :40 HVO

 

Sprint I & II                              Sprint III

6×50 @ 2:30 FAS                    1×800 @ 12:00 1st 800 of 1650

4×100 @ 4:00 FAS                  8×50 @ :55 K

2×400 @ 6:00 RP

10(25 @ :40; 75 @1:40)         4×100 @ 1:50 K

4×200 @ 2:45 RP

1×400 K for time

FRIDAY, December 4 (MORNING)

1×300 @ RI :15/:20 IM SC 1×200 @ RI:15/:20 Min-Max

6×50 @ +0 K

10×25 @ :45 HVO   O= FAS/E=FAP

 

Sprint II

 

6×50 @RI :20 RP

4×50 @ 1:15 K

1×200 FAS

2×100 @ 2:00 K

4×100 @ 3:00 FAS

 

FRIDAY, December 4 (EVENING)

2×300 @ 4:30 (1 = FS SDLK 10 yards underwater/2 = BK SDLK 10 yards underwater)

8×25 @ :40 Min-Max (add stroke to time – these are to be FAST)

1×300 BRK or DLK

4×50 @ :60 Min-Max

 

Repeat below four times:

 

12×25 @:35 25 scull; 2×25 stroke count (SC)

2×50 (1 @ :60 Min-Max/2@:1:15 second 50 of goal 100)

1×200 @ 4:30 K       Faster than 200 Kick Test Set (KTS) time

 

SATURDAY, December 5

 

1×300 @ 4:30 BK 10 yards underwater

4×50 @ RI :20 200 RP

6×50 @ 1:30 K Faster than 50 KTS

4×50 @ RI:20 200 RP

 

Speed

4×25 @ :45 O = 15/10            E =10/15

4×25 @ :60 FAS

4×25 @ :45 O = 15/10            E =10/15

2×50 @ 2:00 FAS    GOAL: 1st 50 of GOAL 100

4×25 @ :45 O = 15/10            E =10/15

1×50 FAS GOAL 1st  50 of GOAL 100

 

10 (50 @ +0; 100 @ 1:30 DPS)

Speed

4×25 @ :45 O = 15/10            E =10/15

4×25 @ :60 FAP

4×25 @ :45 O = 15/10            E =10/15

2×50 @ 2:00 FAp    GOAL: 2nd 50 of GOAL 100

4×25 @ :45 O = 15/10            E =10/15

1×50 FAP GOAL 2nd 50 of GOAL 100

 

Week of November 23

Week of November 23

Skill of the Week: 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.

 

Monday, November 23

1×300 @ 4:30 Finish Phase (FP) SDLK

1×200 @ 3:00 BK, FP, SDLK

1×300      BRK

8×25 @ :45 HVO

10×50 @ :60 PP w/SC

20×25 @ :40 RP w/SC

8×150 @ 3:00 K

 

Tuesday, November 24 (MORNING)

1×300 @ 4:30 PP w/SC 1×200 @ RI:15/:20 PP w/SC

6×50 @ +05 NB BP 10 yards underwater DLK

1×200 @ 2:45

Sprint I                             Sprint II                             Sprint III

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

4×50 @ 1:15 MAX K    1×200 @ 4:15 MAX K      1×200 @ 4:00 MK

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

4×50 @ 1:15 MAX K    12×25 @ RI:15 RP

2×100 @ 4:00 FAS     4×100 @ 3:00 FAS

 

Tuesday, November 24 (EVENING

1×300 @ 4:30 Finish Phase (FP) w/SC

1×200 @ 3:00 BK, FP, SDLK 10 Y

6×50 @ +10 K NB BP 10 yards underwater

10×20 @ :40 HVO

Sprint III                         IMers                              BRST

REPEAT TWICE

1×100 @ 2:00 FAS        1×100 @ 1:30 IM         5×200 @ 4:30

2×200 @ 2:45 RP         4×25 @ :30 PP SC       1×300 @ 5:00 BK

1×100 @ 2:00 RP          1×200 @ 3:00 IM       8×50 @ 2:00 FAS BR

1×300 @ 5:00 RP          4×50 @ :60 WS PP SC

1×100 @ 4:00 FAP        1×300 @ 4:30 IM

4×75 @1:30 IM Switch

1×400 @ 6:00 IM

4×100 @ 1:30 IMO

 

Wednesday, November 25 (MORNING)

1×300 @ 4:30 BK 10 yards underwater SDLK

1×200 @ RI:15/:20 BR

6×50 @ +10 K NB BP 10 yards underwater

10×20 @ :40 HVO

1×1000 @ 15:00

2×500 @ 10:00 K for time (GOAL beat KTS)

10×75 @ RI:20 200 RP

1×100 FAS

1×200 Scull/swim

 

Friday, November 27

1×300 @ RI :15/:20 IM

1×200 @ RI:15/:20 FL

1×300 BRK

1×200 @ RI :15/:20 FS RP

6×50 @ RI:20 200 RP

4×50 @ 1:15 K

1×200 FAS

2×100 @ 2:30 K

4×100 @ 3:00 FAS

KICK

16×50 (Alt. 4 @ +0 & 4 @ -5)

Speed

4×25 @ :45 O = 15/10            E =10/15

4×25 @ :60 FAS

4×25 @ :45 O = 15/10            E =10/15

2×50 @ 2:00 FAS    GOAL: 1st 50 of GOAL 100

4×25 @ :45 O = 15/10            E =10/15

1×50 FAP GOAL 2nd 50 of GOAL 100

Technique

TBD

Saturday, November 28

1×300 @ 4:30 BK 10 yards underwater

4×50 @ RI :20 200 RP

6×50 @ 1:30 K Faster than 50 KTS

4×50 @ RI:20 200 RP

Speed

4×25 @ :45 O = 15/10            E =10/15

4×25 @ :60 FAS

4×25 @ :45 O = 15/10            E =10/15

2×50 @ 2:00 FAS    GOAL: 1st 50 of GOAL 100

4×25 @ :45 O = 15/10            E =10/15

1×50 FAS GOAL 1st 50 of GOAL 100

Sprint III                                   IMers

Repeat 3 times                       (A)                          (B)

1×200 @ 3:20 500 RP       5×100 @ 1:30 FL    5×50 @ 1:10 FL

2×150 @ 2:30 500 RP       5×200 @ 3:00 BK   5×100 @ 1:45 BK

3×100 @ 1:40 500 RP       5×100 @ 1:40 BR     5×100 @ 2:00 BR

4×50 @ :50 500 RP           5×200 @ 2:45 FS     5×100 @ 1:40 FS

Speed

4×25 @ :45 O = 15/10            E =10/15

4×25 @ :60 FAS

4×25 @ :45 O = 15/10            E =10/15

2×50 @ 2:00 FAS    GOAL: 1st 50 of GOAL 100

4×25 @ :45 O = 15/10            E =10/15

1×50 FAP GOAL 2nd 50 of GOAL 100

 

 

 

 

 

 

Week of November 16

You will never rise to the level of your competition only to the level of your effort.

You must be increasingly mentally present in practice as the standard is elevated.

Monday, November 16

1×300 @ 4:30 BK BP

1×200 @ RI :15/:20 WS BP w/SC

12×25 @ :40 10 yards under water SDLK

1×200 @ RI :15/:20 WS BP w/SC

 

Skill: Finish Phase

 

20×25 @ :40            FP w/SC

20×25 @ :40            200 RP  FP w/SC no fail

20×25 @ :40            FP w/SC

20×25 @ :40            100 RP FP w/SC no fail

 

Tuesday, November 16 (MORNING)

 

1×300 @ RI :15/:20 IM FP w/SC (3×25 FL; 75 BK; 3×25 BR; 75 FS)

8×25   @ :40 SS FP w/SC

3×100 @ +0 K NB w/10 yards under water SDLK

8×25 @ :40 SS FP w/SC

 

 

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

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

 

Tuesday, November 16 (EVENING)

 

1×300 @ RI :15/:20 IM FP w/SC (3×25 FL; 75 BK; 3×25 BR; 75 FS)

1×200 @ RI :15/:20 Long Axis (LA) FP w/SC

4×75 @ 1:40  MAX EFFORT KICK

8×25 @ :40 Short Axis (SA)  FP w/SC

 

Speed

 

8×50 @ 2:30 FAS

2×100 @ 4:00 FAS

 

30×25 @ :40 (10x FP w/SC; 10x RPw/SC; 10x FP w/SC)

 

Wednesday, November 18 (MORNING)

 

1×300 @ 4:30 SC

1×200 @ RI :15/:20 IM FP w/SC

6×50 @ :60 NB w/ 10 yards under water SDLK

1×200 @ RI :15/:20 IM FP w/SC @ RP

 

SPEED

 

4×25 @ :45              O=15/10  E=10/15

4×25                          FAS

4×25 @ :45              O=15/10  E=10/15

2×50 @ 2:00           FAS 20/30

4×25 @ :45              O=15/10  E=10/15

1×50                          FAS GOAL 1st 50 of Goal 100

 

12×25 @ :40 12.5 under water SDLK

 

Thursday, November 19 (MORNING)

 

1×300 @ RI :15/:20 IM FP w/SC (3×25 FL; 75 BK; 3×25 BR; 75 FS)

8×25   @ :40 SS FP w/SC

3×100 @ +0 K NB w/10 yards under water SDLK

8×25 @ :40 SS FP w/SC

 

 

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

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

 

Friday, November 20 (MORNING)

 

1×300 @ RI :15/:20 IM FP w/SC (3×25 FL; 75 BK; 3×25 BR; 75 FS)

1×200 @ 3:00

4×75 @ +0 K NB w/10 yards under water SDLK

8×20 @ :40 HVO

 

SPRINT III                                IMers

1×100 @ 2:00 FAS                  5×50 @ :60 FL

10×50 @ RI:20                        5×100 @ 1:30 BK

6×75   @ RI :20                       5×100 @ 1:40 BR

10×50 @ RI :20                       5×200 @ 2:45 FS

REST :60

1×100 FAP

 

 

Week of November 9

Skill Focus: Streamlined Body Position

Week of November 9, 2015

MONDAY, NOVEMBER 9, 2015

1×300 BK @ 4:30 BP

8×25 @ :40 IMO BP

6×50 @ +5 K NB BP

8×25 @ :40 SS BP

SPRINT III                                                                IMers

5×300 @ 4:30          500 RP                                     1×100 @ 1:30 IM

1×100 @ 1:30          200 RP                                     4×25 @ :30 SS BP SC

3×300 @ 4:30          500 RP                                     1×200 @ 3:00 IM

2×100 @ 1:30          200 RP                                     4×50 @ :60 WS BP SC

2×300 @ 4:30          500 RP                                     1×300 @ 4:30 IM

3×100 @ 1:30          200 RP                                     4×75 @ 1:30 IM Switch

1×300 @ 4:30          500 RP                                     1×400 @ 6:00 IM

4×100 @ 1:30          200 RP                                     4×100 @ 1:30 IMO

SPRINT I

12×50 @ 2:30 MAX EFFORT

16×25 @ :45 K (1-4 10 yards underwater/5-8 12.5 underwater/9-12 10 underwater/13-16 12.5 underwater)

12×50 @ 1:30 MAX KICK

HVO: 6×25 @ :60 O = FAS/E = FAP

TUESDAY, NOVEMBER 10 (MORNING)

1×300 @ 4:30 FT w/SDLK

1×200 @ :15/:20 BP & SC

12×25 @ :40 K NB BP

8×25 @ :60 WS 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, NOVEMBER 10 (EVENING)

1×300 @ RI :15/:20 (3×25 FL; 75 BK; 3×25 BR;75 FS) BP SC

1×200 @ 3:00 BK SK Great tempo

1×300 BRK

1×200 @ RI:15/:20 FS 200 RP

HVO: 10×20 @ :45 (start and finish at the 10 yard marker)

10x (25 MAX K @ :60; 75 MAX K @ 1:40)

4x10x25 (to foot touch) @ :35 BP w/SC IMO by RNDS

WEDNESDAY, NOVEMBER 11 (MORNING)

1×300 @ 4:30 DPS w/SK

4×50 @RI :20 SC 1 = FL/BK; 2 = BK/BR; 3 = BR; 4 = BR/FS

12×25 @ :40 12.5 underwater DLK

8×25 @ :45 MP TURNS HVO

SPRINT III                                                                IMers

1×100 @ 2:00 FAS                                  5×50 @ 1:00 FL Rhythm

8×25 @ RI :15 200 RP                             5×100 @ 1:30 BK Tempo

6×50 @ RI :20 200 RP                             5×100 @ 1:40 BR SK

4×75 @ RI :20 200 RP                             5×200 @ 2:45 FS

:60 REST

1×100 @ 2:00 FAP

6×50 @ +0 K

20×25 @ RI :15 100 RP

1×200 K

WEDNESDAY, NOVEMBER 11 (EVENING)

20X25 @ :35 SL w/DLK 1×300 @4:30 BP w/SK

1×200 @ RI :15/:20 IM BP w/SC

6×50 @ +5 K NB BP

8×25 @ :40 MP Turns w/SDLK

SPRINT

4×25 @ :45              O = EXPLOSIVE first 15           E = EXPLOSIVE second 15

4×25 @ :60              FAS MAX EFFORT

4×25 @ :45              O = EXPLOSIVE first 15           E = EXPLOSIVE second 15

2×50 @ 2:00            EXPLOSIVE 20 DPS 30

4×25 @ :45              O = EXPLOSIVE first 15           E = EXPLOSIVE second 15

1×50 FAS                 GOAL: 1st 50 for GOAL 100

24×50 K (6@ +0; 5@ -5; 4@ +0; 3 @-5;2@+0; 1 for time

THURSDAY, NOVEMBER 12 (MORNING & EVENING)

1×300 @ 4:30 BP 7 DPS

1×200 @ :15/:20 IM SS @ RP other strokes DPS

6×50 @ +0 K

1×200 @ RI :15/:20 RP

KICK TEST SET                                         Others

1×1000 K                                                 SPRINT II

1×100 Recovery                                       6×50 @ RI: 20 RP

1×500 K                                                   4×50 @ +0 K

1×100 Recovery                                       1×200 FAS

1×200 K                                                   4×50 @ +0 K

1×100 Recovery                                       12×25 @ RI: 15 200 RP

1×100 K                                                   4×50 @ +0 K

1×100 Recovery                                       4×100 @ 3:00 FAS

1×50 K

1×100 Recovery

FRIDAY, NOVEMBER 13 (MORNING)

1×300 @ 4:30 FT w/SDLK

1×200 @ :15/:20 BP & SC

12×25 @ :40 K NB BP

8×25 @ :60 WS 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

FRIDAY, NOVEMBER 13 (EVENING)

1×300 BK @ 4:30 BP

8×25 @ :40 IMO BP

6×50 @ +5 K NB BP

8×25 @ :40 SS BP

12×50@ 2:30 FAS MAX EFFORT

10x (25 MAX K @ :60; 75 MAX K @ 1:40)

16×25 @ :40 BP w/SC IMO

SATURDAY, NOVEMBER 14

YES there is practice TBD

Week of November 2

Skill Focus:

  1. Underwater DLK
  2. Distance Per Stroke

Monday, November 2

1×300 @ RI :15/:20 (3×25 FL; 75 BK; 3×25 BR; 75 FS) DPS

1×200 @ 3:00 BK STRONG KICK (SK)

1×300 BRK

1×200 @ RI:15/:20 FS RP

 

Sprint III                                                  IMERS

(Swim through twice)                            8×50 @ 1:30 FL – FAST

1×100 @ 2:00 FAS                                  4×100 @ 1:30 BK – MAX EFFORT

16×25 @ RI :15 200 RP                          2×200 @ 3:30 BRK

8×50 @ RI:20 200 RP                            1×500 FS – Faster than Double Distance 500 AVG.

:60 Rest

1×100 FAP @ 2:00                                  200 @ 4:30 SSK MAX EFFORT

5×100 @ +0 K                                          1×100 @ 1:45 BK DPS

2×100 @ 2:15 SSK MAX EFFORT

1×100 @ 1:45 FS DPS

4×50@ 1:10 SSK MAX EFFORT

 

Sprint I

6×100 @ 2:30          MAX EFFORT

1 & 2       25 @ 30; 25 @ 30; 50 @1:30

3 & 4       24 @:30; 50 @ 1:30;25 @:30

`              5 & 6       50 @ 1:30; 25 @ :30; 25@ :30

 

20 x 25 @ :45 K MAX EFFORT

20 x 25 @ :45 O – scull/E – Stroke Count

10 x 25 @ :40 10 yards underwater DLK RACE

Eagle Relays

 

Tuesday, November 3 (MORNING)

 

1×300 @ 4:30 DPS w/SK

1×200 @ RI:15/:20 RP

6×50 @ +0 K NB

HVO 8×25 @ :45 12.5 MAX/12.5 DPS

 

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, November 3 (EVENING)

 

NO PRACTICE at MP due to HS meets

 

Wednesday, November 4 (MORNING)

 

10×50 @ RI:20 500 RP

1×300 K NB BP

4×50 @ RI :20 500 RP

 

4×500 @ RI :30 Hold average

 

4×150 @ 3:00 K Hold times

 

Wednesday, November 4 (EVENING)

 

1×300 @ RI :15/:20 (3×25 FL; 75 BK; 3×25 BR; 75 FS) DPS

1×200 @ 3:00 BK STRONG KICK (SK)

1×300 BRK

1×200 @ RI:15/:20 FS RP

 

HVO        12×25 @ :60

 

6×100 @ 2:30          MAX EFFORT

1 & 2       25 @ 30; 25 @ 30; 50 @1:30

3 & 4       24 @:30; 50 @ 1:30;25 @:30

`               5 & 6       50 @ 1:30; 25 @ :30; 25@ :30

 

200 @ 4:30 SSK MAX EFFORT

1×100 @ 1:45 BK DPS

2×100 @ 2:15 SSK MAX EFFORT

1×100 @ 1:45 FS DPS

4×50@ 1:10 SSK MAX EFFORT

 

Starts & Turns

 

Thursday, November 5 (MORNING)

 

1×300 @ 4:30 DPS w/SK

1×200 @ RI:15/:20 RP

6×50 @ +0 K NB

HVO 8×25 @ :45 15 MAX/12.5 DPS

 

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, November 5 (EVENING)

 

1×300 @ RI :15/:20 (3×25 FL; 75 BK; 3×25 BR; 75 FS) DPS

1×200 @ 3:00 BK STRONG KICK (SK)

1×300 BRK

1×200 @ RI:15/:20 FS RP

 

8×50 @ 1:30 FL – FAST                                                           Breaststrokers

4×100 @ 1:30 BK – MAX EFFORT                                       5×200 @ 4:30

2×200 @ 3:30 BRK                                                                  8×100 @ 2:00 K NO BREASTSTROKE

1×500 FS – Faster than Double Distance 500 AVG.         20×25 @ :40 Catch scull

 

16×25 @ :40 12.5 yards underwater DLK

24×25 @ :40 O = Scull/E = Min Max

 

Friday, November 6 (MORNING)

 

1×300 @ 4:30 SDLK

1×200 @ RI :15/:20 RP

3×100 @ +0

8×25 @ :60 HVO

 

Distance                                                                  IM

 

1×100 @ 2:00 FAS                                                    5×100 @ 1:30 FL

8×25 @ RI :15 200 RP                                              5×200 @ 3:00 BK

6×50 @ RI :20 200 RP                                             5×100 @ 1:45 BR

4×75 @ RI :20 200 RP                                              5×200 @ 2:45 FS

:60 REST

1×100 FAP MAX EFFORT

 

10×75 @ 1:30 MAX KICK

 

Friday, November 6 (EVENING)

 

1×300 @ RI :15/:20 (3×25 FL; 75 BK; 3×25 BR; 75 FS) DPS

1×200 @ 3:00 BK STRONG KICK (SK)

1×300 BRK

1×200 @ RI:15/:20 FS RP

 

HVO        12×25 @ :60

 

6×100 @ 2:30          MAX EFFORT

1 & 2       25 @ 30; 25 @ 30; 50 @1:30

3 & 4       24 @:30; 50 @ 1:30;25 @:30

`               5 & 6       50 @ 1:30; 25 @ :30; 25@ :30

 

200 @ 4:30 SSK MAX EFFORT

1×100 @ 1:45 BK DPS

2×100 @ 2:15 SSK MAX EFFORT

1×100 @ 1:45 FS DPS             4×50@ 1:10 SSK MAX EFFORT               Starts & Turns

Saturday, November 7

1×300 @ 4:30 DPS w/SK

1×200 @ RI:15/:20 RP

6×50 @ +0 K NB

HVO 8×25 @ :45 15 MAX/12.5 DPS

 

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