Week of January 18

WEEK OF JANUARY 18

The mid phase (power phase) 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, January 18, 2016

2×300 @ 4:30 (1 = FS/ 2 = BK)

1×200 @ RI :15/:20 IM

1×300 @ 6:00 K

1×200 @ RI :15/:20 IM RP

SPEED

4×25 @ :45 15 Odd = 15 MAX/10 DPS  Even = 10 DPS/15 MAX

4×25 @ :60 MAX to foot touch (Fins optional)

4×25 @ :45 15 Odd = 15 MAX/10 DPS  Even = 10 DPS/15 MAX

2×50 @ 2:00 1 = FAS 2 = FAP RP

4×25 @ :45 15 Odd = 15 MAX/10 DPS  Even = 10 DPS/15 MAX

2×50 @ 2:00 1 = FAS 2 = FAP RP

 

3x16x25 @ :40 Every 4th 25  Min-Max

 

Rnd 1 = Mid Phase scull

Rnd 2 = Finish Phase scull

Rnd 3 = Initial Phase scull

 

Tuesday, January 19, 2016 (AM & PM)

***Repeated due to high school meets***

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

 

Wednesday, January 20 (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 20 (EVENING)

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

IM                                    BRST                                                       FS & BK

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

1×100 @ 1:45 IM           1×50 @ 2:00 2nd 50 of 100               1×50 @ 1:30 200 RP                  1×300 @ 4:30 BK            2×100 @ 4:00 200 RP                        1×75 @ 2:00 200 RP

2×100 1:35 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

3×100 @ 1:25                  3×50 @ 2:00 2nd 50 of 100

5×100 @ 2:00 FS IM RP          1×200 K                                         18×25 @ :45                            12×50 @ :60 DLK                     5×100 @ 2:00 FS                                                                                                                    1×400 P Breathe 3,5 by 50

Thursday, January 21 (MORNING)

1×300 @ 4:30 DPS

1×200 @ 3:00 P

1×300 BR/DLK

1×200 @ RI :15/:20 RP

KICK TEST SET

1×1000 K

1×100 Recovery

1×500 K

1×100 R

1×200 K

1×100 R

1×100 K

1×100 R

1×50 K

Thursday, January 21 (EVENING)

1×300 @ 4:30 DPS

1×200 @ 3:00 P

1×300 BR/DLK

1×200 @ RI :15/:20 RP

KICK TEST SET                                         Others

1×1000 K                                                 16×75 @ RI :20 200 RP

1×100 Recovery                                     1×300 @ 6:00 K

1×500 K                                                   20×50 @ RI :20 200 RP

1×100 R                                                   1×300 @ 6:00 K

1×200 K

1×100 R

1×100 K

1×100 R

1×50 K

Friday, January 22 (Morning)

1×300 @ RI :15/:20 IM

1×200 @ 3:00 P Breathe 3,5 by 50

3×100 @ 2:00 K

4×50 @ :60 M-M

SPEED

4×25 @ :45 15 Odd = 15 MAX/10 DPS  Even = 10 DPS/15 MAX

4×25 @ :60 MAX to foot touch (Fins optional)

4×25 @ :45 15 Odd = 15 MAX/10 DPS  Even = 10 DPS/15 MAX

2×50 @ 2:00 1 = FAS 2 = FAP RP

4×25 @ :45 15 Odd = 15 MAX/10 DPS  Even = 10 DPS/15 MAX

2×50 @ 2:00 1 = FAS 2 = FAP RP

 

SP I                                          SP II                                                         SP III

1×300 @ 6:00 K                       1×300 @ 6:00 K                                      1×300 @ 6:00 K

6×50 @ 3:00 FAS                    6×75 @ 3:00 FAS                                    18×100 @ 1:20 RP

10×25 @ :45 10 y. SDLK         10×25 @ :45 10 y. SDLK                      1×200 K

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