Monday: 9/21 – Distance Workout (Mike Wood Distance Set 10x300)
Open: 5:00 – 5:30: PVC Open + 400 Free
Straight Arm Focus Open:
50 Free: SNK+Pipe
100 Free, SNK (7DK)
50 Free: SNK + Pipe
Cool Down: 200
Monday PM: IM –
- 12 x 100’s Add in kick for a full 100 kick at 1:30 (the remainder is backstroke)
- 4 x (150 IM . 100 FREE (3.5.7.9) @ 3:30 (hold under 3:00) + 4 x 25 POWER PULL FREE (SNK,BAND,PADDLES) 5:15
Tuesday: 9/22 – Legs Feed the Wolf
Open: 5:15 – 5:30am .6
Wolfpack Open Up
Drill Work: Under Water Kick .8
4x
4 x 25 Kick (3.5.7.9.Dk on Back) @:35
1 x 100 Free @ 1:15 (3.5.7.9)
Primer: .9
3 x 3x100
I.
II.
III.
1:30 – Kick
1:30 – IM
1:30 – Free Style (flutter to fly kicks)
Focus: 2.0k: Critical Set
10 x 150 @ 2:30
100 Kick (Threshold) + 50 Free
Goal: Under 1:45
After #5 200 IM for Time Kick Down Swim Back @ 4:00
After #10 200 IM for Time
Cool Down: 400
Wednesday: 9/23, Long Course
Open: 5:15 – 5:30am .6
Warm Up: 2x 50 L Arm / 100 Swim / 50 R Arm / 100 Swim
Drill Work: Under Water Kick .4
Backstroke : 8 x 50- Band and Bouy (25 Right Arm.25 Full / Repeat w/ left / 25 dbl arm and 25 full / Full Pull Hard)
CRITICAL SET: 200’s
1 x 175 @ 2:30 – Under best in Season 200 Time
25 Recover @ :30 + 8 x 1:15 (Odd’s 100 Free @ X / Even’s 75 Stroke (IM Change Order) @ Y)
Rest 3:00
2 x 175 @ 2:30 – Under best Tapered 200 Time
25 Recover @ :30 + 8 x 1:15 (Odd’s 100 Free @ X / Even’s 75 Stroke (IM Change Order) @ Y)
Rest 3:00
3 x 175 @ 2:30 – Under best in Season 200 Time
25 Recover @ :30 + 8 x 1:15 (Odd’s 100 Free @ X / Even’s 75 Stroke (IM Change Order) @ Y)
Rest 3:00
400 Cool Down
Thursday: 9/24 – Recovery Day / Technique
Friday: 9/18 – Last Day of T1000
Open: 5:15 – 5:30am
400 Snorkel + Stretch I 4 x 100 @ 1:30 I 4 x 50 Build to Full Finish
15 minutes to swim 400 and get out and stretch I 4x100 & 4x50 each day but change focus
Drill: Coaches choice – Freestyle technique (total of 800yds)
Focus: 1,000 for Time – 2 of 3 . Go in 2 heats (other heats count)
Aerobic Work: Coaches choice – vertical kicking and pulling option
Cool Down: 8 x 100 @ 1:20 (3-5 dolphin kicks - Pause before starting 1st kick off wall) hold 1:05 first 5 and hold 1:00 last 5
Do this cool down if you are NOT swimming at wake forest in the evening. If you are swimming at wake – 400 cool down
Friday PM: No Practice (meet)
Saturday AM: No Practice / Masters Morning Training Option 6-7am for Black Group