Week of May 9

Week of May 9

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 crawl and backstroke

Skill: Initial Positions

Freestyle

 

·         Reach fully forward over the water; enter fingers first on a flat hand

·         The shoulder should be fully extended forward

·         The shoulder and upper arm should remain extended while the body rotates to lower the shoulder.

Backstroke

 

·         Reach fully forward over the water; enter with the back of the hand

·         The shoulder should be fully extended forward

·         The shoulder and upper arm should remain extended while the body rotates to lower the shoulder.

 

Breaststroke

 

·         Open the arms to a position where they are comfortable to perform the stroke-initiation movements

·         As quickly as possible, flex the wrists slightly, medially rotate the upper arms, and flex the elbows.

·         Orient the forearms/hands to being as vertical as possible recognizing the need to retain some angle to produce a vertical force component to assist in breathing

·         Seamlessly transition into the acceleration that marks the power-phase.

Butterfly

 

·         Enter the arms in a position where it is comfortable to perform the stroke-initiation movements

·         As quickly as possible, flex the wrists slightly, medially rotate the upper arms, and flex the elbows.

·         Orient force production directly backward despite the elbows widening

·         Seamlessly transition into the acceleration that marks the power-phase.

·         In non-breathing strokes, do not lift the head and/or shoulders.

 

 

Monday, May 9

1×200 @ 3:30 HSR

1×200 @ RI :15/:20 IM SC RP +1

1×200 @ RI :15/:20 IM RP

4×50 @ :55 K NB BP

4×25 @ :40 15 HVO

10×25 @ RI :15 100 RP

 

FL                                                            BK & FS                                                   BR

40×25 @ RI :20 100 RP                           16×75 @ RI :20 200 RP                           20×25 @ RI :20 100 RP

 

16×100 @ 1:45 FLK                                 16×100 @ 1:45 FSK                                 Repeat twice

200 BR K/D

4×25 @ :40 scull

2×100 BR K/D

4×25 @ :40 scull

4×50 @ :55 K/D

 

 

 

Tuesday, May 10

 

1×200 @ 3:30 HSR

1×200 @ RI :15/:20 IM SC RP +1

1×200 @ RI :15/:20 IM RP

4×50 @ :55 K NB BP

4×25 @ :40 15 HVO

10×25 @ RI :15 100 RP

 

SR +                                                                                                         Sr. Dev.

24×25 @ RI :15 FL 100 RP                                                                      2×25 @ :40 FL Rhythm

4×150 @ 2:30 100 BK/50 BR                                                                  1×50 @ :50 BK Recovery tempo

4×150 @ 2:00 BK                                                                                    2×25 @ :40 BR SK

4×150 @ 2:45 50 BK/100 BR                                                                  1×50 @ :50 FS Hold breath 2 strokes off walls

24×25 @ RI :15 BR 100 RP

4×150 @ 2:00 FS

 

16×50 @ :55 SSK NB

 

Wednesday, May 11

 

1×200 @ 3:30 HSR

1×200 @ RI :15/:20 IM SC RP +1

1×200 @ RI :15/:20 IM RP

4×50 @ :55 K NB BP

4×25 @ :40 15 HVO

10×25 @ RI :15 100 RP

 

20×25 @ :35 SL

10×25 @ :40 SC

20×25 @ :35 BP

10×25 @ :40 SC

4×25 @ :45 M-M

20×25 @ :35 FP

10×25 @ :40 SC

20×25 @ :35 IP

10×25 @ :40 SC

4×25 @ :45 M-M

 

Thursday, May 12

 

1×200 @ 3:30 HSR

1×200 @ RI :15/:20 IM SC RP +1

1×200 @ RI :15/:20 IM RP

4×50 @ :55 K NB BP

4×25 @ :40 15 HVO

10×25 @ RI :15 100 RP

 

FL                                                            BK & FS                                                   BR

40×25 @ RI :20 100 RP                           16×75 @ RI :20 200 RP                           20×25 @ RI :20 100 RP

 

16×100 @ 1:45 FLK                                 16×100 @ 1:45 FSK                                 Repeat twice

200 BR K/D

4×25 @ :40 scull

2×100 BR K/D

4×25 @ :40 scull

4×50 @ :55 K/D

 

Friday, May 13

 

1×200 @ 3:30 HSR

1×200 @ RI :15/:20 IM SC RP +1

1×200 @ RI :15/:20 IM RP

4×50 @ :55 K NB BP

4×25 @ :40 15 HVO

10×25 @ RI :15 100 RP

 

SR +                                                                                                         Sr. Dev.

24×25 @ RI :15 FL 100 RP                                                                      2×25 @ :40 FL Rhythm

4×150 @ 2:30 100 BK/50 BR                                                                  1×50 @ :50 BK Recovery tempo

4×150 @ 2:00 BK                                                                                    2×25 @ :40 BR SK

4×150 @ 2:45 50 BK/100 BR                                                                  1×50 @ :50 FS Hold breath 2 strokes off walls

24×25 @ RI :15 BR 100 RP

4×150 @ 2:00 FS

 

16×50 @ :55 SSK NB

 

Saturday, May 14

 

TBA

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