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

 

 

 

 

 

 

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