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Workouts Week of Sept 19 2016

Monday, Sept. 19, 2016

 

Warm up: 200 – 300 Swim/100 – 200 Kick/100 Pull

 

Repeat 4 times:  Set interval to allow :15 – :30 rest

100 strong free followed immediately by 50 easy kick

 

Breathing pattern distance swimming:

4 x 300 – 400: Interval for everyone is 6:00

All odd lengths are bilateral breathing

1st 100: 2nd 25 R side breathing, 4th 25 L side breathing

2nd 100: 2nd 25 2 strokes on R side then breathe  4th 25 2 strokes on L side

3rd 100: 2nd 25 3 strokes on R side /4th 25 3 strokes on L side

4th 100(if time): 2nd 25 4 strokes on R side /4th 25 4 strokes on L side

 

Stroke Count Practice:

3 x 100 on 1:40 – 2:00

First 25: long strong (count strokes)

2nd 25: Stroke count from first 25 minus one  (n-1)

3rd 25: Stroke count n-2

`        4th 25: FAST

 

200 Continuous: Use stroke count suggestions/25 from above

 

Cool down:  100 easy

 

Total:       2800 – 3300

 

 

Tuesday, September 20, 2016

 

Warm up: 300 Free/300 Reverse IM with drills

 

First Set:

8 – 12 x 75 IM on 1:20 – 1:45

“Start where you left off” series

First one: Fly/Back/Breast

Second one: Free/Fly/Back

Third one: Breast/Free/Fly

Etc.

 

Second Set:

12 x 50   25 Free/25 Stroke IM Order   on 1:00 – 1:10

 

Third Set:

8 – 12 x 25 Kick Hard  :40 – :45  (:10 – :20 rest)

Odds: Free

Evens: Stroke IM Order

 

Fourth Set:

2 – 3 X 200 or 300 IM (or all same non-free stroke)

 

Cool Down: Easy 200 Reverse IM

 

Total: 2600 – 3500 yards

 

 

Thursday, Sept. 22, 2016

Warm up: 200 Swim/100 Kick/100 Pull

First Set: 10 x 50

Interval = 5 sec between swimmers.

First person goes when third person finishes (if only two, wait                              additional 5 seconds for the imaginary person)

Push off wall in tight streamline, 3 dolphin kicks, easy swim to end

Thoughtful efficient turn—push off with tight streamline,

3 dolphin kicks, easy swim to end.

 

Second Set: 3 – 6 x 100 on 1:30 – 2:00  Descend 1-3/4-6

 

Third Set: Lots of 50’s    Do this set  5 times

To determine intervals time the first 50: Fast  Rest 5 sec, then add :15 for the rest of the 50s

Example: Takes 45 sec to swim 50: interval will be :50, then 1:05 for the other 4.  Take an extra 30 sec before starting next set of 5.

First set of 5 x 50s: #1 50 fast, 2-5 moderate

Second time: #1 fast, 2 – 4 moderate, 5 fast

Third time: #1 fast, 2 – 3 moderate, 4-5 fast

Fourth time: #1 fast, 2 moderate, 3 – 5 fast

Fifth time: All Fast

 

Fourth Set:   8 – 12 x 25   On :30 – :40   5 Sec between swimmers

#1,5,(9) Streamline, 4 strokes fast, easy to the wall

#2,6,(10) Streamline, 6 strokes fast, easy to the wall

#3,7,(11) Streamline, 8 strokes fast, easy to the wall

#4,8,(12)  Streamline – easy to the wall

 

Cool Down: 50 – 200 easy – very important    Total  2700 –  3250