Week of September 26

Skill of the Week: Finish Phase

Monday, September 26 (am) 

1 x 400 @ 6:00 SL w/ SDLK

4 x 100 @ 1:50 K

16 X 25 @ :35 BR

2 x 200 @ RI  :10/:15 IM SC

 

8 x 25 @ :60 w/F

 

10 x 100 @ 1:25 CI

 

4 x 500 @ 6:00 w/ F

1 = 1st 25 of each 100 FL

2 = K (DL)

3 = 1st & 4th 25 of each 25 FL

4 = FS

16 x 25 @ :45 MAX K

 

Monday, September 26 (pm)

1 x 400 @ 6:00 SL w/ SDLK

4 x 100 @ 1:50 K

16 X 25 @ :35 BR

2 x 200 @ RI  :10/:15 IM SC

10 x 100 @ 1:25 CI

HVO : 8 x 25 @ :60     20 y. max    o =FAS e=FAP

NEW SKILL: FINISH PHASE

36 x 25 @ :40

1 – 10 : FS FOCUS ON FINISH PHASE

11 – 36 : 1st = FINISH PHASE

: 2nd = Stroke Count

: 3rd = MIN – MAX

8 x 25 @ :25 FL

7 x 100 @ 1:30   25 FL/ 75 BK

1 x 400 @ 6:00   BK

5 x 100 @ 1:40   BR

1 x 800 @ 11:00  FS

 

Tuesday, September 27 (pm)

1 x 400 @ 6:00 SL w/ SDLK

4 x 100 @ 1:50 K

16 X 25 @ :35 BR

5 x 100 @ 1:25

40 x 100 @ 1:30  HPET Hold CI S

8 x 100 @ 1:50 K

20 x 25 @ :35 BK Finish Phase

 

Wednesday, September 28

1 x 400 @ 6:00 SL w/ SDLK

4 x 100 @ 1:50 K

16 X 25 @ :35 BR

5 x 100 @ 1:25

HVO: 8 x 25 @ :60       20 y. MAX

FINISH PHASE : BR

4 x 25 @ :40  catch scull

8 x 25 @ :30 BR pull

1 x 400 @ 7:00 (1 x 200  3↓ 1↑/ 200 swim)

* w/ flip turns –

15 x 100 @ 1:30 FS CI

1 x 500 K For time – beat personal best—

 

Thursday, September 28

1 x 400 @ 6:00 SL w/ SDLK

4 x 100 @ 1:50 K

16 X 25 @ :35 BR

5 x 100 @ 1:25

HVO: 6 x 25 @ :60     3/ 4 – 6/8 o = FAS    e = FAP

Dist. interval hold hold hold

50 :60 :30 :35 :36

100 2:00 :60 1:10 1:12

150 3:00 1:30 1:45 1:48

200 4:00 2:00 2:20 2:24

250 5:00 2:30 2:55 3:00

300 6:00 3:00 3:30 3:35

350 7:00 3:30 4:05 4:12

400 8:00 4:00 4:40 4:48

800 16:00 8:00 9:20 9:36

Friday, September 30th (am)

1 x 400 @ 6:00 SL w/ SDLK

4 x 100 @ 1:50 K

16 X 25 @ :35 BR

5 x 100 @ 1:25

SP 1  SP 2  SP 3

15 x 50 @ 3:00 20 x 50 @ 1:30 40 x 100 @ 1:30

Friday, September 30th (pm)

1 x 400 @ 6:00 SL w/ SDLK

4 x 100 @ 1:50 K

16 X 25 @ :35 BR

5 x 100 @ 1:25

HVO : 8 x 25 @ :60    20 y. MAX

Finish Phase : FL            20 x 25 FL @ 40

1 x 800 @ 11:00 FS

2 x 400 @ 6:00 IM   (4 x 25 FL @ :30 ; 300 @ 4:00)

1 x 600 @ 8:30 FS

2 x 300 @ 4:00 IM   (3 x 25 FL @ :30 ; 300 @ 4:00)

1 x 400 @ 6:00 FS

2 x 200 @ 3:30 IM

1×200 @ 3:00 FS

Saturday, October 1st 

1 x 400 @ 6:00 SL w/ SDLK

4 x 100 @ 1:50 K

16 X 25 @ :35 BR

5 x 100 @ 1:25

HVO : 8 X 25 @ :60    20 y. MAX

SP 1  SP 2  SP 3

15 x 50 @ 3:00 20 x 50 @ 1:30 40 x 100 @ 1:30

-OR-

8 x 500 @ 5:30

x 200 @ 3:00 FS

 

 

 

Week of September 19

Monday (AM)

1×400 @ 6:00 HSR

1×400 @ 6:30 K

4×100 @ 1:30 IM SLBP

5×100 @ 1:30 CI

SP I     15×50 @ 3:00/ SPII 20×50 @ 1:30/ SPIII 40×100 @ 1:30

Monday (PM)

1×400 @ 6:00 HSR

1×400 @ 6:30 K

4×100 @ 1:30 IM SLBP

5×100 @ 1:30 CI

SKILL: KICK

4x20x25 @ :40 (1 – 10 K; 11 – 20 S) FS & BK 3-10/ BR & FL GREAT SLBP

7×200 @ 2:30 FS w/f

Tuesday (PM)

1×400 @ 6:00 HSR

1×400 @ 6:30 K

4×100 @ 1:30 IM SLBP

5×100 @ 1:30 CI

HVO 6×26 @ :60 3-4/6-8 O = FAS E = FAP

16×25 @ :30 FL w/f

Repeat three times:

3×200 @ 2:40 BK

5×100 @ 1:30 BK CI

9×50 @ 1:15 BR (1 = 3 pullouts/2 = 2 pullouts/ 3 = 1 pullout)

10 minutes vertical scull

Wednesday (PM)

1×400 @ 6:00 HSR

1×400 @ 6:30 K

4×100 @ 1:30 IM SLBP

5×100 @ 1:30 CI

HVO 6×25 @ :60 3-5/6-8 O = FAS E = FAP

Dist        Inter     Pace

1×50     @ :60     :30     :35     :36

1×100   @ 2:00   1:00   1:10   1:12

1×150    @ 3:00   1:30    1:45  1:48

1×200    @ 4:00  2:00   2:20 2:24

1×250     @ 5:00   2:30  2:55   3:00

1×300     @ 6:00   3:00 3:30   3:36

1×350      @ 7:00   3:30  4:05   4:12

1×400     @ 8:00  4:00   4:40   4:48

7×50 @ 2:00 MAX K Beat PB from Kick Test Set

Thursday (PM)

1×400 @ 6:00 HSR

1×400 @ 6:30 K

4×100 @ 1:30 IM SLBP

5×100 @ 1:30 CI

SS KICK TEST SET (No FS)

1×600 SSK

1×200 REC

1×300 SSK

1×200 REC

1×100 SSK

1×200 REC

1×50 SSK

 

10×150 @ 2:30 IM (25 FL; 50 BK; 50 BR; 25 FS)

Friday (PM)

1×400 @ 6:00 HSR

1×400 @ 6:30 K

4×100 @ 1:30 IM SLBP

5×100 @ 1:30 CI

Repeat Twice:

20×25 @ :30 FL SLBP

5×100 @ 1:30 BK CI

20×25 @ :30 BR Strong Kick

5×100 @ 1:30 FS CI

Saturday

1×400 @ 6:00 HSR

1×400 @ 6:30 K

4×100 @ 1:30 IM SLBP

5×100 @ 1:30 CI

Champions Series I

1×1650 Time Trial

1×1000 K for time

20×25 @ :40

1-5 SL

6-10 BP

11-15 HSR

16-20 SC

5×300 @ 4:00 w/f

20×25 @ :40

1-5 SL

6-10 BP

11-15 HSR

16-20 SC

September 5 -10

Monday, September 5 NO PRACTICE LABOR DAY

Tuesday, September 6

AM: Strength and Conditioning & Kicking

PM: Goal Meeting for Senior B, Senior A & Elite 5:00 – 6:30

Wednesday, September 7

AM: Strength and Conditioning & Kicking

PM:

1×400 @ 6:00 SL w/SDLK

1×400 IM (Done as 4×25 @ :30 FL/ 1×100 @ 1:30 BK/ 4×25 @ :45 BRP/ 1×100 @ 1:30 FS) BP

8×50 @ :55 K NB BP

16×25 @ :30 FL w/F

HVO: 8×25 @ :60 O = FAS/E = FAP

10×200 @ 3:30 (25 FL/ 175 BK) Breathing

BK & FS Turns

Thursday, September 8

AM: Strength and Conditioning & Kicking

PM: Safe Sport Athlete Protection Athlete Meeting

1×400 @ 6:00 SL w/SDLK

1×400 IM (Done as 4×25 @ :30 FL/ 1×100 @ 1:30 BK/ 4×25 @ :45 BRP/ 1×100 @ 1:30 FS) BP

8×50 @ :55 K NB BP

16×25 @ :30 FL w/F

Friday, September 9

AM: Elite (water)/ Senior A (Strength and Conditioning & Kicking)

1×400 @ 6:00 SL w/SDLK

1×400 IM (Done as 4×25 @ :30 FL/ 1×100 @ 1:30 BK/ 4×25 @ :45 BRP/ 1×100 @ 1:30 FS) BP

8×50 @ :55 K NB BP

16×25 @ :30 FL w/F

Repeat below three times:

4×25 @ :30 FL Breathing

1×200 @ 3:30 BK Breathing

4×25 @ :45 BRP

1×200 @ 3:30 FS 3-5 x50

 

1×400 BR K

Saturday, September 10

1×400 @ 6:00 SL w/SDLK

1×400 IM (Done as 4×25 @ :30 FL/ 1×100 @ 1:30 BK/ 4×25 @ :45 BRP/ 1×100 @ 1:30 FS) BP

8×50 @ :55 K NB BP

16×25 @ :30 FL w/F

HVO: 2x6x25 @ :60 (RND 1 = O FAS/ E FAP  / RND 2 FAP w/Fins)

8×150 @ 2:45 K

30×100 @ 1:30 IM Breathing