Week of January 25

Stroke Focus:

RED & BLUE: Streamline body position in all strokes & starts

SILVER: Streamline body position in all strokes & turns

GOLD: Endurance

  1. DEV+ : Stroke Efficiency

Teaching:

  1. Practice is actively designed to improve performance:
    1. Athletes know what they need to improve each practice
    2. Coaches are prepared for practice
  2. Performance/skill high repetitions with frequent feedback (peers and coaches)
  3. Continual results of efforts available
  4. Highly demanding
  1. DEV+ GOLD SILVER

1×300 @ 4:30 DPS          1×300 @ 5:00 SL SDLK                            1×250 @ 5:00 SL SDLK

1×200 @ 3:00 BK HSR    1×200 @ 3:30 BK HSR                            1×150 @ 3:30 BK BP

1×300 @ 6:00 K              3×100 @ 2:00 K                                       3×100 @ 2:30 K

8×25 @ :40 2(1 & 2 SC; 3&4 M-M) 8×25 @ :40 2(1 & 2 SC; 3&4 M-M)         8×25 @ :40 IMO BP

Skill Improvement:      Skill Improvement:                                 Skill Improvement:

**Swimmers need to know what they need to work on.

40×25 @ :40

Lane 1: Turns (both ends)                       Starts                                                                      Starts

Lane 2: Starts (done when others finish)

Lane 3: Starts

Lane 4: Swim

Lane 5: Swim

Lane 6: Swim

8×150 @ 3:00 K (1-4 MAX 1st 75/5-8 MAX 2nd 75)

Tuesday, January 26, 2016 (MORNING)

2×300 @ 4:30 DPS

1×200 @ 3:00 SL w/SDLK

6×50 @+0 K

8×25 @ :45 HVO

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 26, 2016 (EVENING)

1×300 @ 4:30

1×200 @ RI :15/:20 IM SC 3(75@ 1:30; 25 @:45) MK

8×25 @ :45 HVO O = FAS/E = FAP (FINS OPT)

20×25@ RI :15 100 RP

1×400 @ 8:00 K

30×25 @ RI :15 200 RP

1×300 @ 6:00 K

40×25 @ RI :15 200/500/1000+ RP

Wednesday, January 27 (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 27 (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

IM                                   BRST                                     BK & FS

16×25 @:40 FL RP         3×100 @ 4:00 FAS                 Repeat 3 times @ 200 RP

1×100 @ 1:40 IM SC       1×50 @ 1:30 2nd 50 RP         1×50 @ 1:30

1×300 @ 4:30 BK           2×100 @ 4:00 FAS                 1×75 @ 2:00

2×100 @ 1:35 IM SC       2×50 @ 1:30 2nd 50 RP         1×125 @ 3:00

16×25 @:40 BR RP         1×100 @ 4:00 FAS

5×100 @ 2:00 FS RP                                                     16×25 @ :40 10 y. under water

12×50 @ :60 FLK            1×200 K                                 1×400 P  Breathe 3,7 by 50

5×100 @ 2:00 RP

Thursday, January 28, 2016 (MORNING)

1×300 @ 4:30 DPS

8×25 @ :40 IMO IP w/SC

6×50 @ +0

HVO: 8×25 @ :45

 

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 28, 2016 (EVENING)

1×300 @ RI :15/:20 IM DPS

1×200 @ 3:00 BK 1×300 @ 6:00 DLK

1×200 @ 3:00 P

20×25@ RI :15 100 RP

1×400 @ 8:00 K

30×25 @ RI :15 200 RP

1×300 @ 6:00 K

40×25 @ RI :15 200/500/1000+ RP

1×300 K

Friday, January 29, 2016 (MORNING)

Repeat twice:

1×300 @ 4:30 DPS

1×200 @ 3:00 P

3×100 @ 2:00 K

4×50 @ :60 M-M

 

SPI                                           SPII                                          SPIII

Repeat four times                  Repeat twice

1×50 @ 1:30 FAS 1st 50          3×50 @ :60 RP                        12×50 @ 1:30 RP

1×50 @ 1:30 TECH                  2×50 @ 1:30 (FAS/FAP)          6×100 @ 2:30 RP

1×50 @ 1:30 FAP 2nd 50          1×100 @ 2:00 IM RP               2×200 @ 5:00 RP

1×50 @ 1:30 TECH                  1×50 @ 2:00 200 RP FAS

1×50 @ 1:30 FAP 2nd 50          1×300 @ 7:00 DPS

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