Week of September 21

Monday: New Skill Introduction: Finish Phase

Tuesday: (AM) Conditioning (PM) Finish Phase: Butterfly

Wednesday: (AM) Strength and Conditioning (PM) Guest: Scott Colby USA Swimming Sports Performance Consultant will be at Mitch Park to work with our Sr. And Sr. Development groups on Progressions to the USA National Team and Latest Stroke Technique from the National Team. This is open to all our swimmers in those training groups.

Thursday: (AM) Conditioning (PM) Finish Phase: Backstroke

Friday: (AM) Conditioning (PM) Finish Phase: Breaststroke & Starts and Turns (open)

Skill of the Week: Finish Phase (taken from: A Swimming Technique Macrocycle – Brent Rushall; Ph.D.)

  • The body should be moving fastest past the arm(s) at the end of the stroke. The corollary to that sensation is that the swimmer should feel he/she is moving fastest away from the anchored arm than at any other time in the stroke.
  • The sensation on the arm of pressuring (forcing) the water should be consistent or marginally higher than at any other stage in the stroke.
DEFINITIVE FEATURES TO BE ACHIEVED IN CRAWL STROKE

·         This part of the arm stroke should feel the strongest and fastest part of the total-arm movement. It marks the end of the propulsive acceleration.

·         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 next movement after achieving the arm’s end position should be the elbow being raised out of the water to initiate the arm’s exit.

·         The hand and forearm should “round-out” as they exit the water.

DEFINITIVE FEATURES TO BE ACHIEVED IN BACKSTROKE

·         This part of the arm stroke should feel the strongest and fastest part of the total-arm movement. It marks the end of the propulsive acceleration.

·         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 arm should then extend back and down and remain away from the body.

·         In a continuing motion, the hand should be turned in and the arm swept inward and upward in a sculling motion.

·         The exiting-arm shoulder should rise to initiate the exit.

DEFINITIVE FEATURES TO BE ACHIEVED IN BREASTSTROKE

·         This part of the arm stroke should feel the strongest and fastest part of the total-arm movement. It marks the end of the propulsive acceleration.

·         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.

DEFINITIVE FEATURES TO BE ACHIEVED IN BUTTERFLY

·         This part of the arm stroke should feel the strongest and fastest part of the total-arm movement. It marks the end of the propulsive acceleration.

·         The elbows should be as far back as possible alongside the swimmer.

·         The forearms/hands should be vertical and pressing directly backward.

·         The next movement after achieving the arms’ finish-position should be the elbows being raised out of the water to initiate the arms’ exit.

·         The hands and forearms should “round-out” as they exit the water.

MONDAY, SEPTEMBER 21, 2015

  1. Strength & Conditioning
  2. Water

1×300 @ 4:30 BP w/Stroke Count (SC)

1×200 @ :20/:15 IM 25s @RP/50s @ Min-Max (M-M)

12×25 @ :45 15 underwater MAX Double Leg Kick (DLK) Fins optional

8×25 @ :15 RP FL

Review: Turns

  • Last breath outside of 5 yards
  • Maintain strong tempo
  • Initiate turn on last stroke with chest press
  • Tight tuck
  • Slide heels
  • EXPLODE off the wall

2×25       Chest Press

2×25       10 K flip

2×25       3 strokes then flip

2×25       3 strokes, flip and slide heels

20×25 @ :40 Mid Pool (MP) 1-10 FS          11 – 20 BK

Teach: Final Phase

Apply: 2x20x25

  • RND 1 = 4x5x25 IMO FP
  • RND 2 = 4x5x25 IMP FP  w/SC     (O = correct/ E = incorrect)
  • 4×25 @ :45 SS M-M FP

TUESDAY, SEPTEMBER 22             AM

  1. Strength & Conditioning
  2. Water

1×300 @ 4:30 BP w/Stroke Count (SC)

1×200 @ :20/:15 IM 25s FP w/SC

6×50 K @ +0

1×200 @ RI :20/:15 IM FP w/SC

Sprint I Sprint II Sprint III
4×50 @ 2:00 FAS

8×25 @ :35 FP SS

1×75 FAS

1×200 K

10×25 @ RI :15 100 RP

8×25 @ :35 FP WS

1×100 FAS

1×200 K

4x3x25 @ :40 IMO FP

6×50 @ RI: 20 200 RP

8×25 @ :35 FP SS

1×300 FAS

1×200 K

12×25 @ RI :15 200 RP

8×25 @ :35 FP WS

2×100 FAS @ 3:00

1×200 K

10×50 @ RI:20 500 RP

8×25 @ :35 FP SS

1×500 FAS

1×200 K

16×25 @ RI :15 500 RP

8×25 @ :35 FP WS

1×300 FAS

1×200 K

TUESDAY, SEPTEMBER 22             PM

  1. Strength & Conditioning
  2. Water

1×300 @ 4:30 SL w/DLK

1×200 @ :20/:15 IM 25s @RP/50s @ Min-Max (M-M)

6 Min. Vert. DLK       :15/:15

1×200 @ RI :20/:15 FS FP 25s @ RP/50s @ M-M

SENIOR                                                                                                 SENIOR DEVELOPMENT

20×25 @ RI :15 100 RP                                                                     20×25 @ RI :15 100 RP

8×25 @ :35 FP                                                                                    8×25 @ :40 FP

20×25 @ RI :15 100 RP                                                                     10×50 K @ +0

20×25 @ :40 BK (O= FP/E = SC)                                                   20×25 @ :40 BK (O= FP/E = SC)

8×25 @ :45 M-M BK                                                                         8×25 @ :45 M-M BK

1×100 K DPK                                                                                       1×100 K DPK

WEDNESDAY, SEPTEMBER 23

  1. Strength & Conditioning
  2. Water

1×300 @ 4:30 BP w/Stroke Count (SC)

1×200 @ :20/:15 IM 25s RP & 50s M-M

3×100 K @ Faster than 100s from Kick Test Set

8×25 @ RI :15 SS 200 RP

5×100 @ RI :20 500 RP

1×300 BK Progression 2(25 underwater 15 yards; 25 SLK; 50 K on side hands in pockets switch every 10K)

10×100 @ RI :20 500 RP

1×300 FS Progression 3(50 K on side hands in pockets switch every 10K; 50 swim BP)

WEDNESDAY, SEPTEMBER 23      PM

Clinic with Scott Colby US Swimming

Topics: Path to National Team & Strokes from World Championships

THURSDAY, SEPTEMBER               AM

  1. Strength & Conditioning
  2. Water

1×300 @ 4:30 FP w/Stroke Count (SC)

1×200 @ :20/:15 IM 25s @RP/50s @ Min-Max (M-M)

12×25 @ :40 MAX K

1×200 @ RI :20/:15 IM 25s @ RP/ 50s @ M-M

Sprint I Sprint II Sprint III
4×50 @ 2:00 FAS

8×25 @ :35 FP SS

1×75 FAS

1×200 K

10×25 @ RI :15 100 RP

8×25 @ :35 FP WS

1×100 FAS

1×200 K

4x3x25 @ :40 IMO FP

6×50 @ RI: 20 200 RP

8×25 @ :35 FP SS

1×300 FAS

1×200 K

12×25 @ RI :15 200 RP

8×25 @ :35 FP WS

2×100 FAS @ 3:00

1×200 K

10×50 @ RI:20 500 RP

8×25 @ :35 FP SS

1×500 FAS

1×200 K

16×25 @ RI :15 500 RP

8×25 @ :35 FP WS

1×300 FAS

1×200 K

THURSDAY, SEPTEMBER 24          PM

  1. Strength & Conditioning
  2. Water

1×300 @ 4:30 BK FP w/Stroke Count (SC)

1×200 @ :20/:15 IM 25s @RP/50s @ Min-Max (M-M)

12×25 @ :45 15 underwater MAX Double Leg Kick (DLK) Fins optional

1×200 @ RI :20/:15 IM 25s @RP/50s @ Min-Max (M-M)

SENIOR                                                                                                                 SENIOR DEVELOPMENT

20×25 @ 200 RP RI :15 or 10×50 RI :20 200 RP                                        5×100 @ 1:30

10×25 @ :40 FP  Scull                                                                                       1×300 K

10×25 @ :40 SC                                                                                                  5×100 @ 1:30

8×25 @ :45 M-M                                                                                               5 minutes vert. K :15/:15

BOTH GROUPS

Turns

  • Last breath outside of 5 yards
  • Maintain strong tempo
  • Initiate turn on last stroke with chest press
  • Tight tuck
  • Slide heels
  • EXPLODE off the wall

2×25       Chest Press

2×25       10 K flip

2×25       3 strokes then flip

2×25       3 strokes, flip and slide heels

10×25 @ :40 Mid Pool (MP)