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

 

 

 

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