Winter Practice of the Week: 12/2 -12/7, 2019

12/2
Warm Up EN1  20′ x EKTY x 1, 2, 3, 4  100 @ BBDPS, 200 @ 1 OB, 300 @ 2 OB, 400 @ 3 OB, for additional explanations please go to Basics 
Kick Set  20′ x 200 w/20″ Fins EY {b, s, b, s  200’s w/20″ rest until 20′ finish 
An. Threshold EN3 

Intensity: 3 – 4 OB 

Equipment:  Paddles 

30′ x {(4 x 50 w/10”) w/30″ A to D 

        {(8 x 50 w/10”) w/45” A to H 

 Repeat 1x (4 x 50), 1x (8 x 50), until 30’ finish.  Observe the resting interval. 
Sprint Set SP3  2 x (4 x 6 str on 1:30) w/100 drill 

              50 

Drill:  Shark stroke 

          Russian breaststroke 

2 sets of 4 repetitions of 6 strokes ALL OUT, no breath; swim easy to the 50, restart on the 1:30; after 4 rep’s, do a 50 drill of the week.  See Basics 
12/3
Warm Up EN1  15′ x EKTY x 3, 2, 1  300 @ BBDPS, 200 @ 1 OB, 100 @ 2 OB, for additional explanations please go to Basics 
Kick Set  10′ x 100 w/15″ Fins EY {b, s, b, s  100’s w/15″ rest until 15′ finish 
Aerobic Training EN2 

Count: A to R on 150’s 

           A to T on 100 & 50  

Intensity:  1½ to 2½ OB 

Paddles and Zoomers or Fins 

45′ x {(6 x 150 w/15-20”) w/1:30 rest  

         {(10 x 100 w/10-15”) w/ 1:30’ 

         {(20 x 50 w/05-10”) w / 1:30’ 

Swim 150’s, 100’s and 50’s, watch the duration of rest intervals.  Work on a linear set, maintain your pace, and keep your stroke count constant.  Work your walls: perfect streamline glides after every turn. 
Prolonged Sprint SP3  2 x {(4 x (5 + turn + 3) on 2:15) 

               75 or (50) 

w/100 drill after each set of 4 

 

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.  Start from “mid pool” or a distance from the wall at which you need 5 strokes to get to the wall.  The first set freestyle; then, the second set if you do: 

  1. Fly you will breathe at the wall 
  1. Breast rhythm requires to breathe every stroke,  
  1. Back your face is out of the water (watch your nose) 
12/4
Warm Up EN1  15′ x EKTY x 2, 2, 2  200 @ BBDPS, 200 @ 1 OB, 200 @ 2 OB, 200 @ 3 OB, for additional explanations please go to Basics 
Aerobic Training EN2 

1½ to 2½ OB 

45′ x 5 x (4 x 50w/5”) w/15”   Swim 200’s broken, one of each stroke, observe the rest intervals.  One each: Y, K, T, E, and IM. 
Resistance to Speed SP3 

Maximum Acceleration 

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

                 50 

On 2:15.  Make sure you can make 14 strokes, before you attempt 17 strokes all out no breath. 

Swim 50’s dive in and race the number of strokes listed, every time you make it all out, no breath, and advance to the next stroke count.  You may choose any style.  If you do breast, you can breathe every stroke, rhythm is more important than breath holding. 
Warm Down  Continuous swimming until H.R. <100 in 60”  Check HR e/200 yards; learn to rest while you swim! 

 

12/5
Warm Up EN1  20′ x EKTY x 3, 3, 3…  300 @ BBDPS, 300 @ 1 OB, 300 @ 2 OB, for additional explanations please go to Basics 
Kick Set  20′ x 50 w/10″ Fins EY {b, s, b, s  50’s w/10″ rest,  repeat until 15′ finish 
An. Threshold EN 3   

3 – 4 ½ OB 

Paddles optional 

30′ x {(2 x 50 w/15”) w/ 30” 

        {(4 x 25 w/10”) w/ 30” 

100’s broken observe the recommended resting intervals.  

Stroke choice, prefer NO free. 

In Motion Speed SP3  2 x {(4 x 25 on 1:00) w/100 drill 

              6 str  

2 sets of 4 repetitions of 25’s, sprint into the wall ALL OUT, NO BREATH the last 6 strokes.  Swim 100 yards of drill of the week  
12/6
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 at BBDPS if time permits for additional explanations please go to Basics 
Aerobic Training EN2 

1½ to 2½ OB 

40′ x {(5 x 100 w/10”) w/20” E   

         {(10 x 50 w/05”) w/20” E 

Count A to J   

Swim 500’s broken with 10” after each 100 and 5” after each 50, take 20” rest at the end of J, repeat until 40′ 
An. Threshold EN 3 

3 to 4 OB 

Fins optional 

25′ x {(4 x 50w/15”)} w/45″   

         {(8 x 25w/10”)} w/45” 

Count A to D  

Stroke:  Butterfly recommended 

Swim 200’s butterfly broken, take 45″ at the end, repeat until 25′ are finished. Use fins, if you want to.  Triathletes, may switch stroke. 
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. 
12/7
Warm Up EN1  20′ x EKTY x 4, 4, 2  400 @ BBDPS, 400 @ 1 – 1½ OB, 200 @ 2-2 ½ OB swim, for additional explanations please go to Basics 
Aerobic Training EN 2  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 underwater, w/15”   

Repeat each swim taking 15″ rest between each.  Restart the set 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) 

             50  

W/50 drill 

4 repetitions of sprint ALL OUT, NO BREATH for 5 strokes, swim easy to the 50, then do a 50 drill of the week to rest. 
Lactate An. Power SP2 

5½ to 7 OB 

2 x (4 x 50 on 3:30) w/5’ try to swim an easy 50 or 100 after each effort.  2 sets of 4 x 50, dive-in, choice of stroke.  Interval as shown. 
Warm Down EN1  600 E, K, E, T, E, Y    Very easy swim  
By |2019-11-27T06:07:31+00:00December 2nd, 2019|News|