Practice of the Week 6: September 10 to 15

9-10-18:

Warm up: 20′ x EKTY x 100, 200, 300, 400
Kick Set: 15′ x 200 w/20″ Fins EY {b, s, b, s
3 to 4 OB with Paddles: 30′ x {(1 x 200 w/30″ to 40″

  {(1 x 400 w/40″ to 50″

Sprint Set: 8 x 6 str on 1:15 w/100 drill

  50

As fast as you can: 5  or 6 x 50 on 2’

9-11-18:

Warm Up: 15′ x EKTY x 3, 2, 1
Kick Set: 10′ x 100 w/15″ Fins EY {b, s, b, s
Intensity: 1½ to 2½ OB: 45′ to 65’ x 1650 w/1:30 rest
Prolonged Sprint: 8 x   (5 str. + turn + 3 str.)  on 2:15

       75 or (50) + mid-pool

W/100 drill, after 8 repetitions

9-12-18:

Warm up: 20′ x EKTY x 2, 2, 2
Intensity: 1½ to 2½ OB: 45′ x 200 w/15” to 20”
Intensity: 4½ to 5½ OB: 20’ x 100 w/60” to 75” A to B
Warm down: Swim until H.R. < 100 in 60″

9-13-18:

Warm Up: 20′ x EKTY x 4, 3, 2, 1
Kick Set: 20′ x 50 w/10″ Fins EY {b, s, b, s
Intensity: 3 – 4½ OB: Paddles: 35′ x 100 w/ 30” to 40”
In Motion Speed SP3: 2 x {(6 x 25 on 1:10) w/100 drill

 6 str

9-14-18:

Warm up: 15′ x EKTY x 1, 1, 1
1½ to 2½ OB: 40′ x 500 w/20” to 30” A to J
3 to 4 OB w/ Fins: 25′ x 200 w/45” Y w/Fins  count A to D
Kick Set: 10′ x {1 x 200 w/20”

  {2 x 100 w/15”

  {4 x 50 w/ 10”

  Fins EY {b, s, b, s

9-15-18:

Warm up: 20′ x EKTY x 4, 4, 2
2 to 3 OB: 45′ x {4 x 100 rev. IM w/15“

 {10 x 50 kk belly-side w/fins w/10“

 {4 x 100 3rd-4th-3rd-4th  w/15“

 {10 x 50 kk back-side w/fins w/10”

Sprint Set: 6 x 6 str on 1:20 w/50 drill

50

5 ½ to 7 OB: 4 x 200 w/12’
Warm down: 600 E, K, E, T, E, Y
By |2018-09-09T18:31:59+00:00September 9th, 2018|News|