Practice of the Week 12: March 4- 9, 2019.

Date:  03-04-2019 Workout Today The Sr. Sectional is this weekend

JO’s are in 11 days, rest as necessary…

FGC Sr. Champs in 18 days

Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT

200 @ BB  – 1 OB

200 @ 2 – 3 OB

200 @ 2 – 4 OB

200 @ 2 – 5 OB

Full stroke warm-up.  Please see BASICS if you need more explanations.

Advanced Team, try something new, warm up flags to flags, do not touch the walls, but go through perfect turn procedure

Sprint Set SP3 2 x (4 x 6 str on 1:15)

50

w/50 drill of the week

2 sets of 4 repetitions of 6 strokes all out, no breath, then EZ to the 50; after a set of 4 swim 1x 50 drill, see BASICS
Anaerobic Threshold EN3

Intensity:     3 to 4 OB

Equipment:  Hand Paddles

30’ x {(2 x 200 w/30”) w/45”

{(4 x 100 w/20”) w/45”

{(8 x 50 w/15”) w/45”

{(16 x 25 w/10”) w/45”

30 minutes of 400’s.  The rest is 45”, after each, notice that the 400’s are broken into 200’s, 100’s, 50’s and 25’s, follow the resting intervals and maintain pace.
Kick Set 2 x {Race Board      E     Y      T     Kuw

{Arrow Board     E     Y      T     K

On 1:40 each 50

Please see BASICS for more explanations, if you need them.
Date:  03-05-2019 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT

100 @ BBDPS

100 @ 1 OB

100 @ 2 OB

100 @ 3 OB

100 @ 4 OB

Full stroke warm-up.  Please see BASICS if you need more explanations.

When you finish 3 OB restart at 4 OB, then 5 OB and so forth.

Prolonged Sprinting SP3 2 x {(4 x 5str.+ turn + 3 str. on 2:15)

75(50) + mid pool

Swim 50 drill after each set of four sprints

2 sets of 4 rep’s starting at 5 strokes from the wall go all out no breath 5 str. + turn + 3 strokes and then swim easy to the 75 + mid pool.  Restart on 2:15.  Go EZ to the 50 if you cannot make the sendoff.
Aerobic Training EN2

Intensity:  As specified in each swim

Equipment:   Paddles and Fins

45’ x {1 x 100 w/10” at 2 OB

{1 x 100 w/15” at 3 OB

{1 x 100 w/30” at 4 OB

Count: A to B

Sets of 3x 100 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get
Kick Set 1 x {Race Board      E     Y      T     Kuw

{Arrow Board     E     Y      T     K

On 1:40 each 50

Please see BASICS for complete explanations.
Date:  03-06-2019 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT

100 @ BBDPS

100 @ 1 OB

100 @ 2 OB

100 @ 3 OB

100 @ 4 OB

Full stroke warm-up.  Please see BASICS if you need more explanations
Aerobic Training EN2

Intensity:  1½ to 3 OB

Equipment:  None

40’ x {(1 x 100 w/20”)

{(2 x 100 w/10”) w/20”

{(3 x 100 w/10”) w/20”

{(4 x 100 w/10”) w/20”

{(5 x 100 w/10”) w/20”

Build a pyramid all 100 IM, keep adding 1x 100 each step until 40 minutes are finished.

After you swim the 5 x 100 if time is not finished, work your way back down swim: 4x, 3x, 2x, 1x, until time is up.

Resistance to Speed SP3

Intensity:  6 to 7 OB

For more info’ on bucket swimming write to: www.swimgym.net

2 x {8, 10(11), 12(14), 14(17) strokes on 2’}

50

W/50 drill after the first 4 sprints.

Make sure you can make 14 strokes before you attempt 17 strokes all out no breathe.

Swim 50’s dive in and race the number of strokes listed, every time you make it all out, no breath, you advance to the next larger number of strokes.  You may choose any style.  If you have buckets or parachutes, do this set tied to a bucket.  Do a 50 drill after 4
Warm down 600 EZ free breathe 3, 5, 7 Do an EZ hypoxic swim to loosen down
Date:  03-07-2019 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT

200 @ BBDPS

200 @ 1 OB

200 @ 2 OB

200 @ 3 OB

200 @ 4 OB

Full stroke warm-up.  Please see BASICS if you need more explanations
In Motion Speed SP3 2 x (4 x 25 on 1’) w/50 drill

6 str.

Practice finishing.  2 sets of 4 repetitions; do the last 6 strokes into the wall all out, no breath.  Do 50 drill of the week after 4.
Anaerobic Threshold EN3

Intensity: 3 to 4 OB

Equipment:  Paddles or fins optional

35’ x {(6 x 50 w/15”) w/30”

{(12 x 25 w/10”) w/30”

Swim 300’s broken in 50’s and 25’s; notice the rest is 30”.
Kick Set 2 x {Race Board      E     Y      T     Kuw

{Arrow Board     E     Y      T     K

On 1:40 each 50

Please see BASICS for complete explanations.
Date:  03-08-2019 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT

100 @ BBDPS

100 @ 1 OB

100 @ 2 OB

100 @ 3 OB

100 @ 4 OB

Full stroke warm-up.  Please see BASICS if you need more explanations
Aerobic Training EN2

Intensity:     1 ½ to 3 OB

40’ x 200 IM w/20” 200’s IM observe the recommended resting interval, maintain time of 1st swim
Anaerobic Threshold EN3

Intensity:  3 to 4 OB

Equipment:  Fins optional

25’ x {(1 x 50 w/15” to 20”

{(2 x 25 w/10” to 15”

Choice of Stroke

25 minutes of 50’s and 25’s work the walls, turns and streamline glides, try to go on the shorter rest, maintain pace.
Kick Set 1 x {Race Board      E     Y      T     Kuw

{Arrow Board     E     Y      T     K

On 1:40 each 50

Please see BASICS for complete explanations.
Date:  03-09-2019 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT

100 @ BBDPS

100 @ 1 OB

100 @ 2 OB

100 @ 3 OB

100 @ 4 OB

Full stroke warm-up.  Please see BASICS if you need more explanations
Aerobic Training EN 2

Intensity:  1½ to 3 OB

Equipment:  Fins

40’ x {(4 x 100 w/15”) w/20”

{(2 x 50 w/15”) w/20”

Restart until time is finished

4x 100: E, IM, 4th best stroke, IM

2x 50: side kk w/fins

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

50

4x 5 strokes all out, no breathe, and swim EZ to the 50.  Get ready to race.
Lactate Anaerobic Tolerance and Power SP2

Intensity:  6 to 7 OB

2 x 100 on 7’     A to B

8 x 25 on 2’

Swim an EZ 150 after each 100, 25 EZ after each 25

Dive in 100’s, as fast as you can each swim.  Then dive in 25’s.  Most intense set all week.
Warm Down EN1 400 to 600 EZ Continue swimming after the last 100 until H.R.< 90
By |2019-03-04T14:34:30+00:00March 4th, 2019|News|