Week of March 28

Week of March 28

Skill Focus: Streamline body position Butterfly and Breaststroke

  1. Keep in streamline position as long as possible. Only deviate from streamline position by the smallest amount when required (breathing).
  2. When breathing, the height of head will determine the amount of deviation of the body from SL. Breathe low and forward pushing the chin through the bow wave.
  3. Avoid “Rocker Action” – wasted energy. MAXIMIZE SLBP.

RED & BLUE Groups: Repeat 25s focusing on SL & SLBP all strokes

SILVER & GOLD: Follow the below workouts. For Silver, make first set distances 150, kick sets @ 1:05. Both groups, focus on FL & BR stroke technique.

 

Monday, March 28

1×200 @ 3:30                          SL w/SDLK 10+ yards off walls

1×200 @ 3:00                          BK SLBP DPS

1×200 @ 3:00                          FS SLBP DPS

4×50 @ :60                              K

4×25 @ RI :15                         SS RP

5×50 @ :60                              20 MAX/ 30 DPS

 

SDLK

20×25 @ :45 12.5 MAX underwater kick

 

Stroke Focus: SLBP FL & BR

 

2x20x25 @ :40

Rnd 1 = FL

Rnd 2 = BR

 

Tuesday, March 29

Morning = strength and condition & water/leg work

Afternoon

1×200 @ 3:30                          BK SL w/SDLK 10+ yards off walls

1×200 @ 3:00                          FS SLBP DPS

1×200 @ RI :15/:20                 IM DPS

4×50 @ :60                              K

4×25 @ RI :15                         SS RP

5×50 @ :60                              15 MAX/ 35 DPS

 

Repeat twice:

 

20×25 @ :40 BP FL

1×300 @ 4:30 BK SLBP

1×200 @ 4:00 BR K NB hyperextend the body

 

Wednesday, March 30

1×200 @ 3:30                          SL w/SDLK 10+ yards off walls

1×200 @ 3:00                          BK SLBP DPS

1×200 @ 3:00                          FS SLBP DPS

4×50 @ :60                              K

4×25 @ RI :15                         SS RP

5×50 @ :60                              20 MAX/ 30 DPS

 

16×50 @ :60 FL K (4×50 on each side)

Repeat following six times:

10×25 @ :30 FL SLBP

1×100 @ 1:25 BK SLBP 10+ yards under water off every wall

 

Thursday, March 31

 

1×200 @ 3:30                          SL w/SDLK 10+ yards off walls

1×200 @ 3:00                          BK or FS SLBP DPS

1×200 @ RI 15/20                   IM SLBP DPS

4×50 @ :60                              K NB SLBP

4×25 @ RI :15                         FL or BR RP

5×50 @ :60                              20 MAX/ 30 DPS

 

Repeat following three times Butterfly:

 

10×25 @ :40 MAXIMIZE SLBP

2×25 @ :45 Min-MAX

 

 

3x8x25 @ :40 BR

RND 1 = 3 K one short quick pull (hyperextended SL)

RND 2 = 3-3 (swimmer will swim BR 3 strokes with dolphin kick and 3 strokes regular BR)

RND 3 = BR with numbers 4 & 8 M-M

 

 

 

 

 

Friday, April 1

1×200 @ 3:30                          SL w/SDLK 10+ yards off walls

1×200 @ 3:00                          BK or FS SLBP DPS

1×200 @ RI 15/20                   IM SLBP DPS

4×50 @ :60                              BRK NB hyperextend SLBP

4×25 @ RI :15                         FL or BR RP

5×50 @ :60                              20 MAX/ 30 DPS

 

Repeat following twice BR or FL

 

1×200 @ 4:00 K

4×25 @ :30 hyperextended SLBP

2×100 @ 2:00 K

4×25 @ :30 hyperextended SLBP

4×50 @ :60 K

4×25 @ :30 hyperextended SLBP

 

10×100 @ 1:20 FS

 

Saturday, April 2

 

1×200 @ 3:30                          SL w/SDLK 10+ yards off walls

1×200 @ 3:00                          BK or FS SLBP DPS

1×200 @ RI 15/20                   IM SLBP DPS

4×50 @ :60                              BRK NB hyperextend SLBP

4×25 @ RI :15                         SS RP

5×50 @ :60                              20 MAX/ 30 DPS

 

800 IM (8×25 @:25 FL; 200 @ 2:50 BK; 8×25 @:25 BR; 200 @ 2:50 FS)

30×25 @ RI :20 FL

600 IM (6×25 @:25 FL; 150 @ 2:30 BK; 6×25 @:25 BR; 150 @ 2:30 FS)

5×100 @ 1:20 BK

400 IM (4×25 @:25 FL; 100 @ 1:30 BK; 4×25 @:25 BR; 100 @1:30 FS)

12×25 @ RI :20 BR

200 IM @ RI :15/:20

1×100 FS FOR TIME

 

 

 

 

 

 

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Week of March 21

Week of March 21

Monday, March 21

1×200 @ 3:30                          SL w/SDLK 10+ yards off walls

1×200 @ 3:00                          FS DPS

1×200 @ RI :15/:20                 IM DPS

4×50 @ :60                              K

4×25 @ RI :15                         SS RP

5×50 @ :60                              15 MAX/ 35 DPS

 

5th Stroke                                                20×25 @ :45 12×5 MAX underwater kick

  • “Double-leg” kicking is the propulsive kicking that occurs after dives and turns.
Double-leg kick Dolphin kick
1.        Propulsive

2.        Requires the arms, head and body to be stationary and streamlined

3.        More efficient when performed at depths of 1.5 meters or more

4.        Greater velocities are achieved due to the depth of the kick

1.        Reactive

2.        Associated with arms, body, and head movements

3.        More efficient when performed at the surface

 

 

 

  • Keep the arms, head, and torso streamlined and move the hips slightly but fast (common error is moving the hips too much which in turn causes the arms, head, and body to also move).
  • Focus on “stabbing” the feet kicking small and fast (avoid big knee movements)
  • Perform kicking at a depth between 1.5 and 2.0 meters

Technique Focus: SL & SLBP (Streamline and streamline body position) Freestyle

20×25 @ :40

20×25 @ :40 Every 4th 25 Minimum-Maximum

Streamline
1.        Head-spine-in-line

2.        Biceps behind ears

3.        Pull up on shoulders

4.        Point toes

Streamline Body Position
1.        Head down with water washing over the top of the head

2.        The eyes should look directly at the pool bottom

3.        Shoulders should be down and aligned with the head and hips

4.        Buttocks should be level with the back of the neck

5.        Heels occasionally should break the surface when kicking

6.        Introduce the concept of boring a hole in the water with the top of the head and shoulders sliding the hips and feet through that hole

7.        Encourage coordinated body and hip roll to about 45 degrees to each side

 

 

 

 

Tuesday, March 22

1×200 @ 3:30                          SL w/SDLK 10+ yards off walls

1×200 @ 3:00                          FS DPS

1×200 @ RI :15/:20                 IM DPS

4×50 @ :60                              K

4×25 @ RI :15                         SS RP

5×50 @ :60                              15 MAX/ 35 DPS

 

5th Stroke                                                20×25 @ :45 12×5 MAX underwater kick

 

Freestyle:                                SL & SLBP

 

Repeat 5 times

4×25 @ :25

1×50 @ :50

1×100 @ 1:40

 

Freestyle Flip Turns

 

  1. Tight tuck & fast spin
  2. Initiated when last stroke is initiated (novice swimmers 2 strokes and better swimmers 1 stroke past “T”)
  3. Shoulders move forward and down to curl the body
  4. Slide the heels through the surface of the water towards the wall

Coach determines number of repeat 25s for each drill:

  • Kick on stomach with arms at side – 6 kicks and flip (tight tuck)
  • Kick on stomach with one arm extended – 6 kicks and flip (focus on initiating turn with pull)
  • Same as above, but with three strokes and flip
  • Same as above, but with heel slide (finish on back in streamline position)
  • 10 yards out from walls turn

Wednesday, March 23

1×200 @ 3:30                          SL w/SDLK 10+ yards off walls

1×200 @ 3:00                          FS DPS

1×200 @ RI :15/:20                 IM DPS

4×50 @ :60                              K

4×25 @ RI :15                         SS RP

5×50 @ :60                              15 MAX/ 35 DPS

 

5th Stroke                                                10(2×25 @:40 12.5 underwater; 1×50 @ :60 12.5 underwater)

Backstroke                              SL & SLBP

20×25 @ :40

10×100 @ 1:30

·         Horizontally flat with hips on the surface and head low in the water

·         The head position should be low enough that water washes over it

·         No hip sway – focus on hip and shoulder roll (HSR)

·         Head perfectly still

·         Shoulders and hips should roll to about 45 degrees on both sides

 

Backstroke turns (repeat Freestyle drills but on back. Swimmers need to make turn one motion from back through turn)

Thursday, March 24

1×200 @ 3:30                          SL w/SDLK 10+ yards off walls

1×200 @ 3:00                          FS DPS

1×200 @ RI :15/:20                 IM DPS

4×50 @ :60                              K

4×25 @ RI :15                         SS RP

5×50 @ :60                              15 MAX/ 35 DPS

5th Stroke                                                10(2×25 @:40 12.5 underwater; 1×50 @ :60 12.5 underwater)

Backstroke                              SL w/SLBP @ SDLK

8×200 (O = @ RI :15/:20 ; E = @ 3:30)

 

 

 

 

Week of March 7

Tuesday, March 8

1×300 @ 4:30 BK HSR 10 yards underwater

8×25 @ :35 BR

1×300 @ 6:00 BRK

1×200 @ 3:00 FS P

20×25 @ :40 FL

1×600 @ 9:00 BK HSR 10 yards underwater

30×25 @ :40 BR

1×800 @ 12:00 FS P

Wednesday, March 9

1×300 @ 4:30 BK HSR 10 yards underwater

1×200@ RI :15/:20  IM SC

1×300 @ 6:00 BRK

1×200 @ 3:00 FS SL SDLK

Following done FS, BK, or IM

5×100 @ 1:45

10×50 @ :60 K

7×100 @ 1:30

5×100 @ 2:00 K

10×100 @ 1:20

Thursday, March 10

1×300 @ 4:30 10 yards underwater

1×200 @ 3:00 BK

6×50 @ :60 K

8×25 @ :45 HVO

Kick Test Set

1×1000 K

1×100 R

1×500 K

1×100 R

1×200 K

1×100 R

1×100 K

1×100 R

1×50 K

1×100 R

Friday, March 11

1×300 @ 4:30 HSR 10 yards underwater

1×200 @ RI :15/:20 IM SC

3×100@ 2:00 K

1×200 @ 3:00 FS P

1×800 @ 12:00 FS

7×100 @ 1:40 FL/BK

1×600 @ 12:00 BRK

5×100 @ 1:40 BK/BR

1×300 FSP