Week of January 4

Week of January 4, 2016

Skill Focus: Power Phase

Main Points:

  • FREESTYLE:
    • This part of the arm stroke should feel increasingly faster and stronger as acceleration is developed
    • The forearm/hand should rotate to be vertical while upper arm remains stretched forward
    • The finish-position should be completed as the recovering arm begins to enter the water.
  • BACKSTROKE:
    • This part of the arm stroke should feel increasingly faster and stronger as acceleration is developed
    • Immediately upon entry, the forearm/hand should rotate to be vertical through elbow flexion while the upper arm rotates and remains extended forward
    • 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.
  • BUTTERFLY:
    • The head and shoulders should rise the least amount possible and be completed by about the middle of the propulsive phase of the arm strokes.
    • The orientation should be to propel the swimmer forward, not upward.
    • The role of the upper arms in developing propulsion should be emphasized.
  • BREASTSTROKE:
    • From a full stretch, the hands open quickly to shoulder width or slightly more apart.
    • Direct propulsion is sought from the outset. The upper arms medially rotate, the elbows and wrists flex.
    • As soon as the elbows approach or are level with the shoulders, propulsion ceases and the quickest, shortest recovery forward is performed.

1×300 @ 4:30 (150 FS/150 BK) Hip and Shoulder Roll

8×25 @ :40 SL w/SDLK

1×300 BRK

HVO: 10×20 @ :40 Turns (ten yards back from walls)

SPRINT I & II                                      SPRINT III

10(75 @ 1:30 DPK/ 25 @: MK)       8×150 @ 3:00 K Hold Pace

20×25 @ :45 PP

20×25 @ :40    (2xPP; 25 scull; 25 MM)

Tuesday, January 05, 2016 (MORNING)

1×300 @ 4:30 DPS

8×25 @ :40 IMO PP w/SC

12×25 @ :40 10 yards under water SDLK

4×50 @ :60 M-M

 

Sprint I                                    Sprint II                              Sprint III

4×50 @ 2:00 FAS                 10×50 @ RI:20 RP            10×50 @RI :20 RP

1×200 K                                   1×200 K                              1×300 K

4×75 @ 3:00 FAS                 4×75 @ 3:00 FAS              15×100 @ 1:20 500 RP

1×200 K                                   1×200 K                             1×300 K

2×100 @ 4:00 FAS              5×100 @ 3:00 RP

Tuesday, January 05, 2016 (EVENING)

1×300 @ RI :15 IM PP

1×200 @ RI :15/:20 IM SS = M-M WS = SC

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

8×25 @ :45 M-M

SPEED

4×25 @ :40 HVO 15 yards

1×200 (50 PP scull/50 DPS)

4×25 @ :40 HVO 15 yards KICK

1×200 (50 PP scull/50 DPS)

4×25 @ :50 HVO

 

SP I & II                                               SP III

Repeat 4 times                                 5×300 @ 7:00 K

100 @ 2:30 SSK (get 50 split)      8×150 @ 2:30 P Breathe 3,5 by 50

50 @ 1:15 SSK (faster than 50 split)

2×25 @:45 SSK (faster than 25 split)

100 PP scull/sc

Wednesday, January 6 (MORNING)

1×300 @ 4:30 SL

4×50 @ :60 FL/BK; BK/BR& SC

3×100 @ +0 K

8×25 @ :45 FAP 20 yards MAX

4×100 @ 1:45 IM

10×200 @ RI :15/:20 IM RP

8×25 @ :45 K 10 yards underwater SDLK

Wednesday, January 6 (EVENING)

1×300 @ 4:30 SL

8×25 @ :40 PP SC

1×300 K

1×200 @ RI :15/:20 RP

SP I & II                                   SP III

20×25 @ RI :20 200 RP         16×75 @ RI :20 500 RP

10×50 @ +0 K                          10×50 @ +0 K

16×75 @ RI :20 200 RP        20×25 @ RI :20 200 RP

18×25 @ :40 (2PP/1 SC)       18×25 @ :40 (2PP/1 SC)

Thursday, January 7 (MORNING)

1×300 @ 4:30 DPS

8×25 @ :40 IMO PP w/SC

12×25 @ :40 10 yards under water SDLK

4×50 @ :60 M-M

Sprint I                            Sprint II                                   Sprint III

4×50 @ 2:00 FAS           10×50 @ RI:20 RP                 10×50 @RI :20 RP

1×200 K                            1×200 K                                   1×300 K

4×75 @ 3:00 FAS          4×75 @ 3:00 FAS                   15×100 @ 1:20 500 RP

1×200 K                            1×200 K                                   1×300 K

2×100 @ 4:00 FAS        5×100 @ 3:00 RP

Thursday, January 7, 2016 (EVENING)

1×300 @ RI :15 IM PP

1×200 @ 3:00 BK HSR

4×75 @ 1:30 K

HVO 8×25 O = FAS/ E = FAS

4×50 @ 1:30 2nd 50 of 100

1×25 @ :60 MAX

3×50 @ 1:30 2nd 50 of 100

2×25 @ :60 MAX

2×50 @ 1:30 2nd 50 of 100

3×25 @ :60 MAX

1×50 @ 1:30 2nd 50 of 100

4×25 @ :60 MAX

10×25 @ :45 10 yards underwater SDLK

30×25 @ RI :15 RP

10×25 @ :40 O = PP SCULL/ E = SC

Friday, January 8, 2016 (MORNING)

1×300 @ RI :15 IM PP

1×200 @ RI :15/:20 IM SS = M-M WS = SC

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

8×25 @ :45 M-M

SP I & II                                   SP III

3×100 @ 4:00 200 RP             2×200 @ 5:00 FAS

1×50 @ 2:00 2nd 50 of 100      1×150 @ 4:00 500 RP

2×100 @ 4:00 200 RP             4×100 @ 2:30 FAS

2×50 @ 2:00 2nd 50 of 100      1×150 @ 4:00 200 RP

1×100 @ 4:00 200 RP             4×50 @ 1:15 FAS

3×50 @ 2:00 2nd 50 of 100      1×150 @ 4:00 200 RP

12×25 @ :40 10 yards underwater SDLK

 

 

 

 

 

 

 

 

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