Practice of the Week 8: September 24 to 29.

Please see BASICS if you need more explanations.

Date:  09-24-2018: 

Warm Up EN1: 

20’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT

200 @ BBDPS

200 @ 1 OB

200 @ 2 OB

200 @ 3OB

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

Kick Set w/kickboard: 
2 x {Race    E    Y    T    Kuw}

 {Arrow  E    Y    T    K    } On 1:40 each 50

Anaerobic Threshold EN3 Intensity 3 to 4 OB: Equipment:  Hand Paddles:

 35’ x {(1 x 400 w/ 30” – 45”)

 {(2 x 200 w/20”) w/30” – 45”

 {(4 x 100 w/15”) w/30” – 45”

{(8 x 50 w/10”) w/30” – 45”

  • 35 minutes of 400’s.  The maximum rest is 45”, after each, notice that the 2nd, 3rd, and 4th 400’s are broken into 200’s, 100’s, and 50”s, follow the resting intervals and maintain pace.

Sprint Set SP3: 
3 x (4 x 6 str on 1:15) w/50 drill of the week

  •  3 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. 

Date:  09-25-2018

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

  • Keep adding 1 stroke until time is up, @ 4 OB restart the stroke order.

Kick Set w/kickboard: 
2 x {Race    E    Y    T    Kuw}

{Arrow  E    Y    T    K    } On 1:40 each 50

Aerobic Training EN2 Intensity:  Equipment:   Paddles and Fins:
48’ x {1 x 200 w/15” at 1 – 1½OB

{1 x 200 w/20” at 1½ – 2OB

{1 x 200 w/30”  at 2 ½  – 3OB

  • Sets of 3x 200 descending 1 to 3, the faster you swim the more rest you get, try to maintain the same send-off

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

75(50) + mid pool

  • 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.

Date:  09-26-2018:

15’ x IM mix{EKTY

{KTYE

{TYEK

 {YEKT

 

200 @ BBDPS

100 @ 1 OB

200 @ 2, 3 OB

100 @ 1 OB

200 @ 2, 4 OB

Aerobic Training EN2: Intensity:  1½ to 3 OB
50’ x {1 x 100 w/10”

{1 x 200 w/15”

{1 x 300 w/20”

{1 x 400 w/25”

  • Build a pyramid all IM, keep adding 1 – 25 of each stroke until 50 minutes are finished.
  • After you swim the 400 if time is not finished, work your way back down swim: 400, 300, 200, 100, and restart until you complete the aerobic objective.

Lactate Anaerobic Resistance SP2 Intensity:   6 to 7 OB:
6 x 100 w/90” to 2’

  • Try to swim an easy 50 between efforts
  • This is a very fast set; your H.R. must go to its maximum 180+.  You must get minimum 90” rest and no more than 120”

Warm down:

600 EZ free breathe 3, 5, 7

  • Do an EZ swim to loosen down

Date:  09-27-2018

Warm Up EN1:

25’ x IM mix {EKTY

{KTYE

 {TYEK

{YEKT

 

200 @ BBDPS

200 @ 1 OB

200 @ 2 OB

200 @ 3 OB

200 @ 4 OB

Kick Set w/kickboard:
3 x {Race    E    Y    T    Kuw}

{Arrow  E    Y    T    K    } On 1:40 each 50

Anaerobic Threshold EN3Intensity:  3 to 4 OB Equipment:  Paddles or fins optional:
35’ x (3 x 100 w/15”) w/30” to 45”

  • Swim 300’s broken in 100’s, notice the rest 30” to 45”, after 3x 100.  Maintain your pace of the 1st swim.

In Motion Speed SP3: 
3 x (4 x 25 on 1’) w/50 drill

  • Practice finishing.  3 sets of 4 repetitions; do the last 6 strokes into the wall all out, no breath.  Do 50 drill of the week after 4.

Date:  09-28-2018:

Warm Up EN1:

15’ x IM mix

{EKTY                      {KTYE

{TYEK                    {YEKT

 

100 @ BBDPS

100 @ 1 OB

100 @ 2 OB

100 @ 3OB

100 @ 4OB

  • Keep adding 1 stroke until time is up, @ 4 OB restart the stroke order.

Aerobic Training EN2 Intensity:  1½ to 3 OB:
42’ x 200 IM w/20”

  • 200’s IM observe the recommended resting interval, maintain pace of 1st swim

Anaerobic Threshold EN3 Intensity:  3 to 4 OB: Equipment:  Fins optional 
25’ x 50 w/15” to 20” Choice of Stroke

  • 25 minutes of 50’s work the walls, turns and streamline glides, try to go on the shorter rest, maintain pace.

Kick Set w/kickboard:
2 x {Race    E    Y    T    Kuw}

{Arrow  E    Y    T    K    } On 1:40 each 50


Date:  09-29-2018:

Warm Up EN1:

20’ x IM mix

{EKTY                  {KTYE                 {TYEK

{YEKT

 

200 @ BBDPS

100 @ 1 OB

200 @ 2 OB

100 @ 3OB

200 @ 4OB

Aerobic Training EN 2 Intensity:  1½ to 3 OB: Equipment:  Fins:

40’ x {(3 x 100 w/15”) w/20”

{(2 x 50 w/15”) w/20”

  • Restart until time is finished. 
  • 3x 100: 1 – E, 1 – IM, 1 – 4th best stroke
  • 2x 50: side kk w/fins

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

  • 4x 5 strokes all out, no breathe, and swim EZ to the 50.  Get ready to race.

Lactate Anaerobic Tolerance SP2: Intensity:     6 to 7 OB:
4 to 6 x 100 on 7’     A to B

  • Swim an EZ 150 after each race
  • Dive in 100’s, as fast as you can every swim.  Hardest set all week. If any swim is 5% slower than the one before, stop repeating

Warm Down EN1:
400 to 600 EZ

  • Continue swimming after the last 100 until H.R.< 90

 



 

By |2018-09-23T22:58:21+00:00September 23rd, 2018|News|