Practice of the Week: 9/9- 9/14

9/9:
Warm Up EN1  20′ x EKTY x 100, 200, 300, 400 see intensities in description  100 @ BB, 200 @ 1-2OB, 300 @ 3-4-5 OB, 400 @ 3-4-5-6 OB.   
Kick Set  15‘ 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 

Equipment: Paddles 

30′ x {(1 x 200 w/30″ to 40″ 

        {(1 x 400 w/40″ to 50″  

 Repeat 1x 200, 1x 400, until 35’ finish.  Observe the resting intervals.  
Sprint Set SP3  8 x 6 str on 1:15 w/100 drill 

         50 

8 repetitions of 6 strokes from push off, ALL OUT, NO BREATH; swim easy to the 50, restart on the 1:15; after 8 rep’s, do a 100 drill of the week.  See Basics 
VO2max  SP1 

Intensity: As fast as you can 

5  or 6 x 50 on 2’   6x 50 leaving every  min.  choice of stroke. As long as time drops or stays same keep on going if you slow down by more than 1.5” sec, you are done. 

T or K or Y min. 45” rest or 1:1 work/rest ratio 

 

9/10:
Warm Up EN1  15′ x EKTY x 3, 2, 1  300 @ BB-1-2OB, 200 @ 3-4OB, 100 @ 5 OB 
Kick Set  10′ x 100 w/15″ Fins EY {b, s, b, s  100’s w/15” rest for 10 minutes  
Aerobic Training EN2 

Count: (A to K) x 3 

Intensity: 1½ to 2½ OB 

Paddles and Zoomers or Fins 

45′ to 65’ x 1650 w/1:30 rest   Swim 1 mile 2 or 3 times count (A to K) x 3, try to swim a linear set, maintain your pace do not slow down.  Count, keep the stroke cycles the same for the duration of  the set. 
Prolonged Sprint SP3  8 x   (5 str. + turn + 3 str.)  on 2:15    

       75 or (50) + mid-pool 

W/100 drill, after 8 repetitions 

Repeat 2 sprints of each stroke or 4 free and 4 best stroke.  

8 repetitions of 5 strokes + turn + 3 strokes ALL OUT, no breath, then swim easy to the 75 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 to breathe every stroke, and on back your face is out of the water.  
9/11:
Warm Up EN1  20′ x EKTY x 2, 2, 2  200 @ BB-1OB, 200 @ 23OB, 200 @ 4-5OB, 200 @ 2-6 OB. 
Aerobic Training EN2 

Intensity: 1½ to 2½ OB 

45′ x 200 w/15” to 20”  Swim 200’s, one of each stroke, observe the rest intervals.  One each: Y, K, T, E, and IM. 
VO2 max SP1 

Intensity:  4½ to 5½ OB 

20’ x 100 w/60” to 75” A to B 

 

Swim 100’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.  1:1 work/rest ratio 
Warm down  Swim until H.R. < 100 in 60″  Easy swimming check heart rate every 3′ to 5′ 
9/12:
Warm Up EN1  20′ x EKTY x 4, 3, 2, 1  400 @ BB-1-2-3OB, 300 @ 2-3-4OB, 200 @ 4-5OB, 100 @ 6OB 
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 

35′ 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/100 drill 

              6 str  

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

9/13:

Warm Up EN1  15′ x EKTY x 1, 1, 1  100 @ BBDPS, 100 @ 1 OB, 100 @ 2 OB, 100 @ 3 OB, 100 @ 4 OB and restart. 
Aerobic Training EN2 

1½ to 2½ OB 

40′ x 500 w/20” to 30” A to J 

   

Swim 500’s take 20” to 30” rest, repeat until 40 minutes 
An. Threshold EN 3 

3 to 4 OB 

Fins  

25′ x 200 w/45” Y w/Fins   count A to D   Swim 200’s take 45” at the end, repeat until 25′  
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  

1x 200, 2x 100, 4x 50, watch the recommended resting intervals 
9/14:
Warm Up EN1  20′ x EKTY x 4, 4, 2  400 @ BB-1-2-3OB, 400 @ 2-3-4-5OB, 200 @ 2-6OB 
Aerobic Training EN 2 

 

Intensity: 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” 

          

Repeat each swim as written, taking 15″ rest between each.  Restart until 45′ are finished.  The rev. IM is ETKY, the 100’s are 3rd best and 4th best strokes in each.  

The 50’s are:  The 25’s belly and back are underwater. The return 25 on the side, bottom arm leading, top arm trailing, breathing.    

Sprint Set SP3   6 x 6 str on 1:20 w/50 drill 

         50  

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

5 ½ to 7 OB 

4 x 200 w/12’   4x 200’s dive-in, choice of stroke.  Interval as shown.  Try to swim an easy 200 after each race-effort.   
Warm Down EN1  600 E, K, E, T, E, Y   Easy swim, on freE breathe e/5 (2 ½ strokes) 
By |2019-09-09T10:58:45+00:00September 9th, 2019|News|