Practice of the Week 7: September 17 to 22, 2018.

Please see BASICS, for full set explanations.

9-17-18:

Warm Up EN1:
20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS

Sprint Set SP3:
2 x {(4 x 6/easy to 25 str on 1’) w/50 drill

2 sets of 4x 25, push off and swim all out, do not breathe until 6 strokes. In E & K 6 strokes are 12 digs, in Y & T 6 extensions to the front.

Intensity: 3 to 4 OB Equipment: Hand Paddles
36’ x {(4 x 200 w/30”) w/45”

{(8 x 100 w/20”) w/45”

{(16 x 50 w/10”)

Count: A to P

Repeat broken 800’s until 36’ are finished. Rest 30” between the 200’s, 20” between the 100’s and 10” between the 50’s; rest 45” every 800 after counting A to P. Freestyle is the stroke of choice, IM’rs can swim 4 styles.

Kick Set:
3 x {4 x 25 w/kickboard} on 45”

{4 x 25 E no breath}

09-18-2018:

Warm Up EN1: 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS

Sprinting SP3: 3 x {(4 x 25/easy to 50 on 2’) w/50 drill

After each set of 4 repetitions do a 50 drill of the week, scull #3 / scull #4
3 sets of 4 repetitions – dive-in 25s all out, no breath if possible. Work on start, break, and maximum acceleration.

Intensity: 1½ to 2½ OB Equipment: Paddles and Fins
50’ x {800 w/40” A to P

{700 w/35” A to N

{600 w/30” A to L

{500 w/25” A to J

{400 w/20” A to H

{300 w/15” A to F

{200 w/10” A to D

{1 x 100 (done) A to B

Swim a pyramid, start at 800 and keep going to 1x 100, take 40” rest after the 800, take 35” after the 700, rest 30” after the 600, rest 25” after the 500, and so on till you get to the 200 with 10”, and finish with a 100. Maintain a steady pace.

Kick Set:
2 x {4 x 25 w/kickboard} on 45”

{4 x 25 E no breath}

09-19-2018:

Warm Up EN1: 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS

Intensity: 1 ½ to 3 OB Equipment: None

45’ x {(5 x 100 w/10” to 15”) w/20” A to B

Sets of 5x 100 w/10” rest after every 5 take 20” rest, to drink, swim 1x 100 of each stroke and 1x IM. Restart until 45’ finish; triathletes swim 1x 100 each of naked, paddles, fins, both

Intensity: 6 to 7 OB
4 x 200 w/3’ to 4’

Count: A to D

Loosen with 50 easy after #1, #2, #3, and 200 after #4.

Kick Set:
1 x {4 x 25 w/kickboard} on 45”

{4 x 25 E no breath}

9-20-18:

Warm Up EN1:
20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS

In Motion Speed SP3:
3 x {(4 x 50 on 1:30) w/50 drill

Swim 3 sets of 4x 50 go easy until six strokes out of the finish, then sprint all out no breath and touch, not “grab” the wall. Swim a 50 drill after 4. Choose a different stroke each set.

Intensity: 3 to 4 OB Equipment: Paddles

35’ x {1 x 100 w/30” A to B

{(2 x 100 w/15”) w/40” A to D

{(3 x 100 w/15”) w/50” A to F

{(4 x 100 w/15”) w/60” A to H

100, 2x 100, 3x 100, and 4x 100. Please observe the resting intervals. Restart until the 35’ are finished.

Kick Set:
2 x {4 x 25 w/kickboard} on 45”

{4 x 25 E no breathe}

9-21-18:

Warm Up EN1:
15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS

Intensity: 1 ½ to 3 OB
40’ x {(200 IM w/20” Count: A to D

{(200 E w/20”

Swim 1x 200 IM and then 1x 200 free, watch the resting intervals

Intensity: 3 to 4 OB Equipment: Fins – optional
30’ x {(2 x 100w/15”) w/45” K

{(4 x 50 w/10”) w/45”

Count: A to D

200’s broken backstroke, 1x 100’s, 1x 50’s, work on the 15 yards under water dolphin kick on every wall.

Kick Set:
1x {4 x 25 w/kickboard} on 45”

{4 x 25 E no breathe}

9-22-18:

Warm Up EN1:
15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS

Intensity: 1½ to 3 OB Equipment: Fins
40’ x {1 x 100 IM w/15”

{2 x 25 kk on 45”

{1 x 100 4th best w/15”

{2 x 25 kk on 45”

{1 x 100 3rd best w/15”

{2 x 25 kk on 45”

{1 x 100 2nd best w/15”

{2 x 25 kk on 45”

The kick portions should be on flutter or dolphin uw, fins are recommended, so you can last the whole way underwater in the streamline glide position, 1 on belly and 1 on back; try your best.

Sprint Set SP3:
4 x 5 str on 1:30 w/easy to the 50