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

 

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