Practice of the Week 05: September 3 to September 8 2018.

9-03-18:

Warm up EN1: 20’ x {KRLS – I.M.

Kick Set: 3 x {4 x 25 kk on 60”

{1 x 100 E breathe 3, 5, 7, 9 or 3, 5, 3, 7

An. Threshold EN3/Intensity:  3 to 4 OB/ Equipment: Paddles:

40’ x {1 x 100 w/20” A to B

{1 x 200 w/30” A to D

{1 x 300 w/40” A to F

{1 x 400 w/50” A to H

{1 x 500 w/60” A to J

{1 x 600 w/60” A to L

{1 x 700 w/60” A to N

Sprint Set SP32 x (6 x 6 str. on 1’)  W/100 drill of the week

25

9-04-18:

Warm Up EN1: 15’ x {KRLS – I.M.

Kick Set: 2 x {4 x 25 kk on 60”

{1 x 100 E breathe 3, 5, 7, 9 or 3, 5, 3, 7

Aerobic Training EN2/Intensity:  1½ to 2½ OB/ w Paddles & Zoomers or Fins:

50’ x {400 w/20” to 30”

Count:  A to H: Keep your pace even, both time and stroke count.

Prolonged Sprint SP3: 2 x (4 x 25 on 2:15)

100

W/50 drill of the week

9-05-18:

Warm Up EN1: 20’ x {KRLS – I.M.

Aerobic Training EN2/Intensity:  1½ to 3 OB/ Equipment:  None

45’ x 1000 w/45” to 60” K or T    Count: A to T

VO 2 Max   SP1/ Intensity:  4½ to 5½ OB: 16 x 50 on 1:30 Y or K or T.  The send off can be set after your first repetition. (No E, except triathletes and IM’rs)

Warm Down: EZ swim until you recover HR < 90

9-06-18:

Warm Up EN1: 20’ x {KRLS – I.M.

Kick Set: 3 x {4 x 25 kk on 60”

{1 x 100 E breathe 3, 5, 7, 9

or 3, 5, 3, 7

An. Threshold EN 3/Intensity:  3 to 4 OB /Equipment: Paddles option: 35’ x {500 w/60” Count:  A to J

In Motion Speed SP3: 2 x (6 x 50 on 1:30)

6 str

W/100 drill of the week

9-07-18:

Warm Up EN1: 15’ x {KRLS – I.M.

Aerobic Training EN2/Intensity:  1½ to 3 OB:

45’ x {1 x 100 w/15” A to B

{1 x 200 w/20” A to D

{1 x 300 w/25” A to F

{1 x 400 w/30” A to H    IM

{1 x 500 w/30” A to J     E

An. Threshold EN 3/Intensity:  3 to 4 OB/ Equipment:  Fins optional:

30’ x 100 w/30” E or Y

Count:  A to B

Kick Set: 1 x {4 x 25 kk w/board on 60”

{1 x 100 E breathe 3, 5, 7, 9

or 3, 5, 3, 7

9-08-18:

Warm Up En1: 15’ x {KRLS – I.M.

Aerobic Training EN 2/Intensity:  2 to 3 OB: 

45’ x {100 IM w/10”

{25 Y          “

{100 K       “

{25 Y         “

{100 T        “

{25 Y         “

{100 E        “

{25 Y         “

{100 rev. IM w/30”

Sprint Set – Alactic   EN3: 4 x 5 str on 1:30   w/100 drill of the week

50

Lact.  Anaerobic Tolerance SP2/ Intensity:  6 to 7 OB: 

1 x 300 E w/8’   Count:  A to F

1 x 200 IM w/8’ Count:  A to D

1 x 100 stroke     Count:  A to B

Warm Down EN1: EZ swim until you recover HR < 90

By |2018-09-01T13:04:26+00:00September 1st, 2018|News|