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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