Practice of the Week 10: October 8 to 13, 2018.

Please see BASICS, for further explanations.

Date:  10-08-2018

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.

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 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)

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. 

VO2max SP1: Intensity: 4½ to 5½ OB: 
12 x 50 on 1:30

  • Choice of stroke, one stroke the entire set.

Date:  10-09-2018

Warm Up EN1:
15′ x EKTY x 3@BB,2,4OB; 2@1,3OB; 1@5OB

  • 300 @ BBDPS, 200 @ 1 OB, 100 @ 2 OB. 

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

Date:  10-10-2018

Warm Up EN1: 
20′ x EKTY x 2, 2, 2

  • 200 @ BBDPS, 200 @ 1 OB, 200 @ 2 OB, 200 @ 3 OB.

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′

 

Date:  10-11-2018

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.

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

  •  2 sets of 6 repetitions of 25’s, sprint into the wall all out, no breathe the last 6 strokes

Date:  10-12-2018

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. 

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.

Date:  10-13-2018

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..

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

  • 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 |2018-10-07T16:06:53+00:00October 7th, 2018|News|