Practice of the Week: 10/7- 10/12, 2019

10/7
Warm Up EN1 – Pay Attention/Count  20′ x EKTY x 1@BB; 2@BB,2OB; 3@BB,2,4OB; 4@BB,1,2,3OB  100 @ BBDPS, 200 @ 1 OB, 300 @ 2 OB, 400 @ 3 OB, for additional explanations please go to Basics 
Kick Set  4 x 200 w/20″ Fins EY {b, s, b, s  200’s w/20″ rest until 15′ finish 
An. Threshold EN3 

Intensity: 3 to 4 OB 

35′ x {(1 x 200 w/30″  

        {(1 x 400 w/45″ 

        {(2 x 100 w/20”)w/30” 

        {(4 x 100 w/20”)w/45” 

        {(4 x 50 w/15”)w/30” 

        {(8 x 50 w/15”)w/45” 

 Repeat 1x 200, 1x 400, until 35’ finish.  Observe the resting intervals: straight swims, broken in 100’s and broken in 50’s. 
Sprint Set SP3  2 x (4 x 6 str on 1:15)  

              50 

w/50 drill: scull & roll 

2 sets of 4 repetitions of 6 strokes from push off, ALL OUT, NO BREATH; swim easy to the 50, restart on the 1:15; after 4 rep’s, do a 50 drill of the week.  See Basics 
VO2max SP1 

Intensity: 4½ to 5½ OB 

12 x 50 on 1:30   Choice of stroke, one stroke the entire set. 
10/8:
Warm Up EN1  15′ x EKTY x 3@BB,2,4OB; 2@1,3OB; 1@5OB  300 @ BBDPS, 200 @ 1 OB, 100 @ 2 OB, for additional explanations please go to Basics 
Kick Set  6 x 100 on 2:15 Fins EY {b, s, b, s  100’s w/15″ rest until 15′ finish 
Prolonged Sprint SP3  2 x {4 x (5 + turn + 3) on 2:15    

              100 or (50) 

W/50 drill, after 4 repetitions 

On the first set swim freestyle, second set choose your best stroke other than free.   

2 sets of 4 repetitions of 5 strokes + turn + 3 strokes ALL OUT, no breath, then swim easy to the 100 or 50 and back to mid pool, restart every 2:15.  Start from “mid pool” or a distance from the wall at which you need 5 strokes to get to the wall.  In fly, you will breathe at the wall, breast rhythm requires breathing every stroke, and on back your face is out of the water.  
Aerobic Training EN2 

Count: (A to K) x 3 

Intensity: 1½ to 2½ OB 

Paddles and Zoomers or Fins 

45′ x {(3 x 550 w/30”) w/1:30” 

        {(11 x 150 w/10”) w/1:30” 

Swim 1 mile 2 or 3 times count (A to K) x 3, on the second loop count (A to Z + A to G) – three letters at a time try to swim a linear set, maintain your pace do not slow down 
10/9
Warm Up EN1  20′ x EKTY x 2, 2, 2  200 @ BBDPS, 200 @ 1 OB, 200 @ 2 OB, 200 @ 3 OB, for additional explanations please go to Basics 
Aerobic Training EN2 

Intensity: 1½ to 2½ OB 

45′ x (2 x 100 w/10”) w/15” – 20” 

 

Swim 200’s broken in 100’s, one of each stroke, observe the rest intervals.  One each: Y, K, T, E, and IM. 

 

Lactate An. Resistance SP2 

Intensity:  6 to 7 OB  

Count:  A 

12 x 50 on 3:30  

        

Swim 12x 50’s dive in and race try to make it with as few breaths as possible, including no breath for the more advanced athletes in and out of the turns.  Swim Freestyle. 

 

Warm down 

 

Swim until H.R. < 100 in 60″ 

 

Easy swimming check heart rate every 3′ to 5′ 

 

10/10
Warm Up EN1  20′ x EKTY x 4@BB,1,2,3OB; 3@2,3,4OB; 2@2,5OB; 1@6OB  400 @ BBDPS, 300 @ 1OB, 200 @ 2OB, 100 @ 3OB, for additional explanations please go to Basics 
Kick Set  20′ x 50 w/10″ Fins EY {b, s, b, s  50’s w/15″ rest until 15′ finish 
An. Threshold EN 3   

Intensity:  3 – 4½ OB 

Paddles optional 

30′ x 100 w/ 30” to 40”  100’s observe the recommended resting intervals.  Stroke choice, prefer NO free.  
In Motion Speed SP3  2 x {(6 x 25 on 1:10) w/50 drill 

              6 str  

2 sets of 6 repetitions of 25’s, sprint into the wall all out, no breathe the last 6 strokes  
10/11
Warm Up EN1  15′ x EKTY x 1BB; 1@1OB; 1@2OB; 1@3OB; 1@4OB;   100 @ BBDPS, 100 @ 1OB, 100 @ 2OB, 100 @ 3OB, 100 @ 4OB, restart until 15’ are finished.  For additional explanations please go to Basics 
Aerobic Training EN2 

Intensity: 1½ to 2½ OB 

45′ x (5 x 100 w/10”) w/30” A to J 

   

Swim 5x 100 with 10”, take 30″ rest after 5, repeat until 45′ 
An. Threshold EN 3 

Intensity:  3 to 4 OB 

Stroke: Y w/Fins optional 

Count:  A to D 

25′ x (2 x 100 w/15”)w/45” 

         (4 x 50 w/10”) w/45” 

         (8 x 25 w/ 5”) w/45” 

 

 

Swim 200’s broken see recommended resting intervals, then take 45” between each repetition, until 25’ are finished 
Kick Set  10′ x {(1 x 200 w/15”) 

         {(2 x 100 w/10”) w/20”  

         {(4 x 50 w/ 5”) w/20” 

                        Fins EY {b, s, b, s  

1x 200, 2x 100, 4x 50, watch the recommended rest in the middle of the swim and at the end. 
10/12
Warm Up EN1  20′ x EKTY x 1, 2, 1, 2, 1, 2  100 @ BBDPS, 200 @ 1OB, 100 @ 2OB, 200 @ 3OB, 100 @ 4OB, 200 @ BBDPS until 20’ are finished.  For additional explanations please go to Basics 
Aerobic Training EN 2 

 

Intensity: 2 to 3 OB 

 

45′ x {1 x 100 rev. IM w/15“ 

         {2 x 75 str-E-str w/15“ 

         {2 x 50 kk sides w/fins w/15” 

         {2 x 25 no breath uw  w/15”   

Repeat each swim as written, taking 15″ rest between each.  Restart until 45′ are finished.  The rev. IM is ETKY, the 75’s are 3rd best and 4th best strokes in each.  

The 50’s are on the side, bottom arm leading, top arm trailing.  The 25’s are underwater.   

Sprint Set SP3   4 x 5 strokes on 1:30 w/50 drill 

         50  

4 repetitions of sprint ALL OUT, no breath for 5 strokes, swim easy to the 50  
Lactate An. Tolerance SP2 

5½ to 7 OB 

4 x 200 w/10’ try to swim an easy 200 after each effort.  4x 200’s dive-in, choice of stroke.  Interval as shown 
Warm Down EN1  600 E, K, E, T, E, Y   Easy swim on E breathe e/5 

 

By |2019-10-03T14:08:11+00:00October 7th, 2019|News|