Week of January 11

Week of January 11, 2016

 

Skill Focus: Power Phase

Main Points:

  • FREESTYLE:
    • Reach fully forward over the water; enter fingers first on a flat hand.
    • The shoulder should be fully extended forward.
    • The shoulder and upper arm should remain extended while the body rotates to lower the shoulder.
  • BACKSTROKE:
    • Reach fully forward over the water; enter with the back of the hand
    • The shoulder should be fully extended forward.
    • The shoulder and upper arm should remain extended while the body rotates to lower the shoulder.
  • BUTTERFLY:
    • Enter the arms in a position where it is comfortable to perform the stroke-initiation movements.
    • As quickly as possible, flex the wrists slightly, elbows flexed (beginning of Y)
    • Orient force production directly backward.
  • BREASTSTROKE:
    • Open the arms to a position where they are comfortable to perform the stroke-initiation movements.
    • As quickly as possible, flex the wrists slightly, flex the elbows
    • Orient the forearms/hands to being as vertical as possible.

Monday, January 11

1×300 @ 4:30 DPS

8×25 @ :40 PP SC

3(75 @ 1:40 MAX K; 25 @ :60 MAX K)

8×25 @ :40 PP SC

GOLD                                                                                       SR. & SR. DEV

 

20×25                                                                                      Repeat four times:

Odds: @ :50 Initial Phase Scull

Evens: @ :45 Stroke Count                                            4×25 @ :40 IP Scull

4×50 @ +10  K, NB, BP w/IP scull

10×50 @ :60 K                                                                     4×25 @ :45 SC

4×25 @ :45 M-M

1×100 @ 3:00 IM IP SC

Tuesday, January 12, 2016 (MORNING)

 

1×300 @ 4:30 DPS

8×25 @ :40 IMO IP 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 12, 2016 (EVENING)

 

1×300 @ 4:30 BK HSR

8×25 @ :40 IMO IP SC

12×25 @ :45 10 yards underwater SDLK

8×25 @ :45 M-M

 

GOLD/SILVER                                          SR. & SR.DEV

 

20×25 @ RI :15 100 RP                           SR. DEV 20×25 @ RI :15 100 RP

 

6×50 @ 1:45 SSK MAX                            SR. 40×25 @ RI :15 (100, 200, or 500 RP)

 

20×25 @ RI :45 SL IP w/SC                     10 x 50 @ 2:00 SSK MAX

 

Wednesday, January 13 (MORNING)

 

1×300 @ RI :15/:20 IM DPS

1×200 @ 3:00 BK

1×300 BRK/ DLK

1×200 P Breathe 3,5 by 50

 

5×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :55  BR @ :60

1×100 @ 4:00 Alt. 25 IP scull 25 SC

4×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :50  BR @ :55

1×100 @ 3:30 Alt. 25 IP scull 25 SC

3×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :45  BR @ :50

1×100 @ 3:00 Alt. 25 IP scull 25 SC

2×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :40  BR @ :45

1×100 @ 2:30 Alt. 25 IP scull 25 SC

1×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :35  BR @ :40

 

Recovery/Technique

Wednesday, January 13 (EVENING)

 

Repeat twice:

 

1×300 @ 4:30 DPS

1×200 @ RI :15/:20 25 = SC 50 = M-M

6×50 @ +10 K NB BP with IP scull

1×200 @ RI :15/:20 RP

***BR & FL do 25s

 

GOLD/SILVER                          SR.DEV                    BRST                                       FS & BK

 

6×100 @ 3:30                          12×25 @:45 FL        3×100 @ 4:00 200 RP             REPEAT 3 TIMES

(25; 25; 50)                             1×100 @ 2:00 IM    1×50 @ 2:00 2nd 50 of 100      1×50 @ 1:30 200 RP

25 @ :45/ 50 @ 2:00              1×300 @ 6:00 BK    2×100 @ 4:00 200 RP             1×75 @ 2:00 200 RP

All done at RACE PACE           1×100 @ 1:50 IM    2×50 @ 2:00 2nd 50 of 100      1×100 @ 2:30 200 RP

12×25 @ :45 BR      1×100 @ 4:00 200 RP             1×150 @ 3:30 200 RP

1×100 @ 1:45          3×50 @ 2:00 2nd 50 of 100

 

18×25 @ :45                            18×25 @ :45 IP SCULL             18×25 @ :45 IP SCULL             18×25 @ :45 IP SCULL

(2×25 IP Scull; 1×25 SC)

Thursday, January 14 (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 14, 2016 (EVENING)

 

1×300 @ RI :15 IM PP

1×200 @ RI :15/:20 IM SC

1×300 BRK

1×200 @ RI :15/:20 IM RP

 

HVO 8×25 O = FAS/ E = FAP

 

16×50 K @ (+5; -5 by rounds of 4)          GOLD: 8×50 K (+5; -5)

 

 

 

SP I & II                                                   SP III

 

16×50 @ 1:30 P                                       32×50 P @ :50 Hold SC

4x 12.5 MAX/37.5 DPS

4x 25 MAX/ 25 DPS

4x 25 DPS/ 25 MAX

4x 37.5 MAX/12.5 DPS

 

ALL SWIM: REPEAT TWICE

1×50 @ :60 M-M

1×100 @ 2:00 DPS SL SDLK

1×25 @ :30 M-M

1×25 @ :60 DPS SL SDLK

2×25 @ :30 MAX

1×50 @ 1:45 DPS SL SDLK

2×25 @ :45 20 MAX/ 10 DPS

 

 

Friday, January 15, 2016 (MORNING)

 

 

 

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