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

 

 

 

 

 

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