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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