British Synchro High Performance Centre
October 2010
10 Week Cycle – Week 1
Monday
11th October
8.00 – 10.00AM
18m
15 x 3 widths (54m) on 1:00 as
1: Free
2: KOB Fly – Free
3: Back
HYP
12 x 1 width sprints(18m), 5
push ups between each
2 x Free no breathing
2 x Breaststroke pullouts
underwater
2 x Kick AAS no Brth
25m
A2
3 x 400 Hold HR 150 (+10)
3 x 300 Neg Split HR 160 (+10)
3 x 200 50 FAST 50 EZ (3.30)
3 x 100 Back with 10 sec hold
on block into 10m sprint
Tuesday
12th October
Wednesday
13th October
8.00 – 10.00AM
Thursday
14th October
Friday
15th October
8.00 – 10.00AM
18m
1 x 600m (33 widths)
3 widths Free, 3 widths Back, 3
widths Kick, 2 widths Kick Under
18m
3 x 400 (22 widths)
1 Width Build Free
1 width 10 fast scull into free
12 x 3 widths(54m) on 1:00
1 going 36 Free 18 brst P/O
1 going 18 Free 18 P/O 18 Free
1 going 18 P/O 36 Free
12 x 3 widths (54m) on 1.00
Add on IM
25m
Kick 6 x 100 on 2:00
A2
20 x 100 HR 150/160
At least 6 fly kicks off walls
Kick 6 x 100 on 2.00
Head Down Brth every 8 kicks
10 x 100 IM (all strokes with fly
legs)
Total - 5448
25m
4 x 100 IM on 1:40 – rotating
fast 25’s, no brth on fast
Pull
16 x 50 1)MAX 2)EZ
Kick
300 Free
2 x 200 Back
3 x100 Fly KOB
100 recovery
3 x 200 Back Neg Split
Use Legs on second 100.
Total - 4000
2 x 300 recovery
1 as 50 Fly kick 100 Back swim
1 as 50 Br kick 100 Free swim
Total - 4948
Week 2
Monday
18th October
8.00 – 10.00am
18m
2 x 600 (33 widths) as 10 widths
Free, 1 width Breast arms / Fly
kick.
4 x 18m Breast arms / Fly kick
fast
4 x (4 x 18m IM) on 1:30 with the
Fly as underwater kick and the
Free with no breathing. 1.2
25m
10 x 50 Stroke Count Aim 30 on
40
1 x 200 Back on 3.30
8 x 50 Stroke Count Aim 28 on
45
1 x 200 Back on 3.30
6 x 50 Stroke Count Aim 26 on
50
1 x 200 Back on 3.30
4 x 50 Stroke Count Aim 24 on
55
1 x 200 Back on 3.30 2.2/ 3.4
6 x Fly v’s Free Sprints
Paddles
3 x 600 on 8.00 / 8.20
1. Add 1 Fly Kick Off Each Wall
2. Add 1 Stroke No Breathing Off
Each Wall
3. Add 1 Fly Kick and 1 Stroke
1.8/5.2
Total - 5200
Tuesday
19th October
Wednesday
20th October
8.00 – 10.00am
18m
3 x 400 Free (22 widths) with 1st
and last widths underwater
2 x 4 width climb out with both
feet at each length 1.2
25m
8 x 25 Torpeedo Kick
8 x 25 Snorkle and Board Kick
0.4/1.6
4 x 150 – 6 Strokes Eyes
Closed Off Walls on 2.15
0.6/1.8
Fins
4 x 50 – Working Break Outs + 1
Stroke per 50 on 50
4 x 50 – Build to MAX Finish on
50
4 x 50 – Descend 1-3 on 60
0.6/2.4
10 x 200 IM on 2.45/3.00
2.4/4.8
4 x 50 Dive MAX 0.2/5.0
200 DA Back
Total – 5000m
Thursday
21st October
Friday
22nd October
8.00 – 10.00am
18m
1 x 800 Free with snorkels
8 x 100 (5 widths)
Odd Fly as widths kick – Phelps –
Kick – Phelps – Swim on 1:45
Even underwater taking breaths only
at end of each width, on 2:00
1.6
25m
Fins
20 x 50 – Add 1 Fast Stroke of Fly or
Brs 1.0/2.6
10 on 45 / 10 on 50
4 x 50 Band Only Form Fast on 1.10
4 x 100 Pullbouy as 50 Fast / 50
Mod on 1.40
4 x 200 Pull & Paddles 100 Fast /
100 Mod on 3.20 1.4/3.0
200 swim 0.2/3.2
Snorkel
4 x 200 – 50 Kick AAS / 50 Swim
with Alignment
50 3 Strokes and Scull for 3 Sec / 50
Swim with Strong Hold on 3.20
0.8/4.0
4 x 300
1. Kick on Side on 8.00
2. Descend in 100’s 1 – 3 on 8.00
3. Max for Time on 7.30
4. Social Kick
1.2/5.2
Total – 5200m
Week 3
Monday
25th October
8.00 – 9.30am
18m
1 x 400 (22 widths), climbing out
and touching with touching wall
8 x 54m (3 widths) fast as Free,
underwater Fly kick, Free. On
1:15. No nose clips.
Repeat x 2
Tuesday
26th October
Wednesday
27th October
8.00 – 9.30am
18m
10 x 36 as 18m Free 18m Free no
breathing on :35
10 x 54 as 36m Free 18m
underwater Fly kick
10 x 90m as 2 widths Free 1
underwater fly kick 2 Free on 1:30
Thursday
28th October
Friday
29th October
8.00 – 9.30am
2 sets:
300 on 4.30
6 x 50 – 8 Fly Kicks UW or Free
6-1 breath on 60
8 x 100 – Add 2 Strokes Off
Each Wall with Eyes Closed
(Use the Force) on 1.40
25m
8 x 50 Partner Pull on 1.15
8 x 150 IM as
50 Fly / 50 Back / 50 Brs on 3.00
alt
50 Back / 50 Brs / 50 Free on
2.45
6 x 50 Brs Pull Strong on 1.10
3 x 200 Free on 2.50
Fins
16 x 50 – Add 2 Strokes of Fly
per 50
8 on 50 / 8 on 60
5 x 100 – Hold 15 / 25 / 35 / 50m
Off Wall No Breathing on 1.45
T – 4700m
4 x 200 Best Average
4 x 50 Scull – Change Each 25 on
1.10
4 x 50 Scull for 3 Sec 3 strong
Strokes on 60
4 x 50 catch up on 50
4 x 50 choice
Kick 3 sets:
6 x 100 Hold 1.35 on 2.00 / 1.55
/ 1 50 in Sets
4 x 50 Hold Under 40 on 50 (4th
50 on 1.30)
2 x 200 Back
150 HYP Test set Practice
1x400 2x300 3x200
Or
16 x 50 Kick
2 x 200 Back Recovery
Ice Bath for Some
2 x 200 free/back
T - 4600
T - 5200
Anya (instead of Kick)
6 x 50 3 level Scull (50)
4 x 50 No kick Count strokes
Dec by 1 Hold 38’s
Repeat x 2
4 x 50 Pull Strong
4 x 200 Back Recovery
Week 4
Monday
1st November
8.00 – 9.30am
18m
1 x 400 (22 widths) as
6 Free 1 under
5 Free 1 under
4 Free 1 under
3 Free 1 under
4 x 54 m as
18m Kick AAS
18m Kick on Back Arms in air
18m swim
Repeat x 2
25m
4 x 200 Dec 1-4 Hold strong
body position
4 x 25 Scull
TEST SETS
Tuesday
2nd November
Wednesday
3rd November
8.00 – 9.30am
18m
1 x 600 (33 widths) as Breast –
Free
9 x 54m as 18 Free 18
underwater Fly kick 18 Free, on
1:10 with Power climb out at the
end
5 min Vert Kick (ANYA VERT
SCULL)
1)Arms accorss Chest
2)Hands out
3) Elbows
4)SL
5)Arms across Chest
25m
3 x 25’s Dive Walkback
3 x 200 Free on 3.00
3 x 50 Push Fast on 1.30
2 x 200 Back on 3.30
Protocol Swim Down (1200)
T - 3300
4 x 50 Dive on 2.00
2 - 3 x 75 Dive on 3.00
1 - 2 x 100 Dive on 5.00
3 x 200 Swim Mod on 3.00
Kick (Anya on Tether)
2 x 100 on 2.00
2 x 150 on 3.00
2 x 200 on 4.00
2 x 150 Hard on 3.00
2 x 100 Hard on 2.00
Thursday
4th November
Friday
5th November
8.00 – 9.30am
18m
1 x 800 (44 widths) as 9 widths
Free 2 widths Fly kick
4 x 18m Free kick with arms
extended at shoulder width,
balancing on board
10 x 36m dive start and climb
out sprints as 18m Free 18m
underwater fly kick
25m
8 x 200 (2.40/2.50/3.00)
1)25F-25E
2-4) PB+30
5) 25F-25E
6)50F – 50E
7-8) PB+25
4 x 50 Pull Bouy at Ankles
4 x 50 No Bouy
4 x 50 Over Kick
4 x 200 DEC 1-5
4 x 150 Dec 1-5
4 x 100 Dec 1-5
6 x 75 Vert Kick in Rest
25F 50 ez
T-5000
1000 Mixed Swim and Drill
T -5800