Week of April 25

Week of April 25

EVENTS: EAT Early Bird Meet (Friday – Sunday)

Reminder:

  • Streamline with the head, shoulders, and hips held in a straight line.
  • Breathe quickly, simply, and with as little disruption to streamline as possible.
  • Roll the shoulders and hips together in FS & BK.

Skill of the Week: Finish Phase

Freestyle

·         Should feel the strongest and fastest part of the total-arm movement.

·         The forearm and hand should be vertical and pressing directly backward.

 

 

Backstroke

·         Should feel the strongest and fastest part of the total-arm movement.

·         The adducted elbow should be as far back as possible alongside the swimmer.

·         The forearm and hand should be vertical and pressing directly backward.

·         The rising-arm shoulder should rise to initiate the exit.

Breaststroke

·         Should feel the strongest and fastest part of the total-arm movement.

·         The elbows should not pull past the line of the shoulders.

·         The total arms and hands should feel they are applying force directly backward.

·         As much of the swimmer as possible should be kept underwater.

·         The recovery is initiated by thrusting the hands forward and in, rather than pulling the total arms in tight against the body.

Butterfly

·         Should feel the strongest and fastest part of the total-arm movement.

·         The elbows should be as far back as possible alongside the swimmer.

·         The forearms/hands should be vertical and pressing directly backward.

·         The hands and forearms should “round-out” as they exit the water.

 

Monday, April 25

1×200 @ 3:30 SDLK 10+ underwater

1×200 @ RI :15/:20 IM SC

8×25 @ RI :15 200 RP

4×50 @ :55 K NB BP

4×25 @ RI :15 100 RP

5×50 @ :50 20 HVO/30 DPS

 

SPIII         4×400 @ RI :30 HOLD AVERAGE

 

Senior Development

3x8x50 @ :60 400 RP

20×25 @ :30 K NB BP

30×25 @ :40 FS FOCUS: Finish Phase

 

Senior+ (Group by ability)

Group 1: 3x8x50 @:45 400 RP

Group 2: 3x8x50 @:50 400 RP

20×25 @ :30 K NB BP

 

Tuesday, April 26

 

1×200 @ 3:30 SDLK 10+ underwater

1×200 @ RI :15/:20 IM SC

8×25 @ RI :15 200 RP

4×50 @ :55 K NB BP

4×25 @ RI :15 100 RP

5×50 @ :50 20 HVO/30 DPS

 

Senior+ BK Senior Dev. BK Breaststrokers
Repeat 3 times

 

1×50 @ :55

1×100 @ 1:50

1×150 @ 2:45

2×200 @ 3:30

 

8×25@ :40 15 yards underwater SDLK

Repeat twice:

 

10×25 @ :35 HSR

1×100 @ 2:00 HSR

10×25 @ :35 Finish Phase

1×150 @ 3:00 HSR

10×25 @ :40 RP

1×200 @ 4:00 HSR

20×25 @ RI :15 1st 100 of 200 RP

 

8×50 @ :55 K NB

 

20×25 @ :45 2nd 100 of 200 RP

 

15 minutes Vert. kick (alt. :30 egg beater w/ :30 BRK)

 

 

Wednesday, April 27

 

1×200 @ 3:30 SDLK 10+ underwater

1×200 @ RI :15/:20 IM SC

8×25 @ RI :15 200 RP

4×50 @ :55 K NB BP

4×25 @ RI :15 100 RP

5×50 @ :50 20 HVO/30 DPS

 

Kick Test Set

 

1×1000 K

1×100 BK BP

1×500 K

1×100 BK HSR

1×200 K

1×100 BK FP

1×100 K

1×100 BK SC

1×50 K

1×100 BK SC

 

 

Thursday, April 28

 

1×200 @ 3:30 SDLK 10+ underwater

1×200 @ RI :15/:20 IM SC

8×25 @ RI :15 200 RP

4×50 @ :55 K NB BP

4×25 @ RI :15 100 RP

5×50 @ :50 20 HVO/30 DPS

 

SP III Breaststrokers IM
30×100 @ 1:40 Hold Average 20×25 @ RI :15 I00 RP

5×50 @ :55 BRK

16×50 @ 2:00 BR MAX

4x8x50

RND 1: FL/BK @ :50 BK 10+ yards SDLK

RND 2: BK/BR @ :55 BR 2x pull outs

RND 3: BR/FS @ :55 FS 10+ yards SDLK

RND 4: FS @ :45 No breathing into walls

 

No breaks between rounds

 

10×100 @ 2:00 SSK MAX Effort

 

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Week of April 11

Week of April 11

Skill of the Week: Breathing – Reinforce

  • In all strokes, breathing disrupts the best streamline and therefore causes a swimmer to slow. Consequently, the duration of a breathing action should be as short as possible.
  • In any breathing action, extra and less than direct movements increase the slowing-effect. The simplest breathing action is the best.
  • When a breath is taken above the water line energy is required to lift the anatomical part involved.
  • Returning from an above-the-waterline breath displaces some water; the energy for that displacement comes from gravity and the swimmer, resulting in less energy for propulsion in a race.
  • It is best for respiration to occur outside of the effort phase – when the effort level of work is least.

Monday, April 11

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

1×200 @ 3:00                         BK SLPB

1×200 @ RI :15/:20                IM SLBP 25s (FL & BR) = SLPB/ 50s = RP

4×50 @ :55                             K NB BP

4×25 @ RI :15                        100 RP

5×50 @ :50                             20 MAX/ 30 DPS

 

Double Distance Test: 2×400 FS with :30 rest between for time (Please record times)

 

Teaching: Breathing

 

4x10x25 @ :40 Focus on breathing IMO

 

 

Tuesday, April 12

 

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

1×200 @ 3:00                         BK SLPB

1×200 @ RI :15/:20                IM SLBP 25s (FL & BR) = SLPB/ 50s = RP

4×50 @ :55                             K NB BP

4×25 @ RI :15                        100 RP

5×50 @ :50                             20 MAX/ 30 DPS

 

MAXIMUM HEART RATE TEST

  • Purpose: so swimmer knows their max heart rate to monitor training
  • Conducted using same stroke throughout set
  • Max heart rate may change based on stroke

2×100 @ RI :15 build to max effort within 100. Take HR after each 100

  • 3×100 @ RI :10 RP Target: Personal Best (PB) +4 seconds or faster. Take HR after each 100 and record
  • 3×50 @ :RI 10 RP    Take HR after each 100 and record

1×400 FS or BK SLBP

 

30×25 @ :35 Breathing

 

Wednesday, April 13

 

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

1×200 @ 3:00                         BK SLPB

1×200 @ RI :15/:20                IM SLBP 25s (FL & BR) = SLPB/ 50s = RP

4×50 @ :55                             K NB BP

4×25 @ RI :15                        100 RP

5×50 @ :50                             20 MAX/ 30 DPS

 

Male and Female FS and Male BK will repeat following 3 times. Male BR & FL, Female FL, BK, BR, & IM repeat 2 times:

 

4×50 @ :60 (Odds = 200 RP/ E = DPS. Take HR goal is 30-40 Beats Below Max (BBM))

2×100 @ 1:45 (FS & BK) 2:00 BR & FL

  • Females hold HR 10-15 BBM
  • Males hold HR 15-20 BBM

1×200 @ 3:30

  • 1st 100 @ previous swim (2×100)
  • 2nd 100 HR 10-15 BBM

2×100 @ 1:45 (FS & BK) 2:00 BR & FL

  • Females hold HR 10 BBM
  • Males hold HR 15 BBM

1×200 @ 3:30

  • 1st 100 @ previous swim (2×100)
  • 2nd 100 HR 10 BBM

Thursday, April 14

 

 

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

1×200 @ 3:00                         BK SLPB

1×200 @ RI :15/:20                IM SLBP 25s (FL & BR) = SLPB/ 50s = RP

4×50 @ :55                             K NB BP

4×25 @ RI :15                        100 RP

5×50 @ :50                             20 MAX/ 30 DPS

 

High Performance Endurance Test Set:

 

24×100

  • 18 @ 1:45 Record Times
  • 6 @ 2:00 Record Times

 

Friday, April 15

 

NO EVENING PRACTICE

 

Saturday, April 16

 

TBA

 

 

 

 

 

Week of April 4

Monday, April 4

 

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

1×200 @ 3:00                         SL w/SDLK 10+ yards off walls

1×200 @ RI :15/:20                IM SLBP 50s =  DPS/ 25s = RP

4×50 @ :55                             K

4×25 @ RI :15                        SS RP

5×50 @ :50                             20 MAX/ 30 DPS

 

Double Distance Test: 1×400 FS for time (Please record times)

 

Skill of the Week: Breathing

 

4x10x25 @ :40       (Rnd 1  = FL/ Rnd 2 = BK/ Rnd 3 = BR/ Rnd 4 = FS)

 

 

Tuesday, April 5

 

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

1×200 @ 3:00                         SL w/SDLK 10+ yards off walls

1×200 @ RI :15/:20                IM SLBP 50s =  DPS/ 25s = RP

4×50 @ :55                             K NB

4×25 @ RI :15                        SS RP

5×50 @ :50                             20 MAX/ 30 DPS

 

12×50      @ :55 FS DPS

12×100    @ 1:40 FS

 

Wednesday, April 6

 

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

1×200 @ 3:00                         SL w/SDLK 10+ yards off walls

1×200 @ RI :15/:20                IM SLBP 50s =  DPS/ 25s = RP

4×50 @ :55                             K NB

4×25 @ RI :15                        WS RP

5×50 @ :50                             20 MAX/ 30 DPS

 

Senior Development+ Silver & Gold
1000 K 600 K
1×100 BR Drill 4×25 BR Drill
500 K 400 K
1×100 BR Drill 4×25 BR Drill
200 K 200 K
1×100 BR Drill 4×25 BR Drill
100 K 100 K
1×100 BR Drill 4×25 BR Drill
50 K 50 K
1×100 BR Drill 4×25 BR Drill

 

 

 

Thursday, April 7

 

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

1×200 @ 3:00                         SL w/SDLK 10+ yards off walls

1×200 @ RI :15/:20                IM SLBP 50s =  DPS/ 25s = RP

4×50 @ :55                             K NB

4×25 @ RI :15                        WS RP

5×50 @ :50                             20 MAX/ 30 DPS

 

40×100 @ 1:30 FS (Adjust interval to meet swimmers in your charge) Sliver = 10×100 @ 2:00/ Gold = 15×100 @ 1:45

 

Friday, April 8

 

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

1×200 @ 3:00                         SL w/SDLK 10+ yards off walls

1×200 @ RI :15/:20                IM SLBP 50s =  DPS/ 25s = RP

4×50 @ :55                             K NB

4×25 @ RI :15                        SS RP

5×50 @ :50                             20 MAX/ 30 DPS

 

Repeat following twice:

 

20×25 @ :40 FL SLBP

4×50 @ :50 FLK NB

10×25 @ RI :15 100 RP FL