Monday, pm: 9/28 – Stanford Distance
Open: 1.0
400 Free + 4x100 (add in kick) @ 1:30 + 4x50 Build IMO
Prep: .5
4x (75 IM, Black Line Focus + 50 Golf Descend) 1:10 / 1:00
Focus 2.1
3 Rounds
450 Free @ 6:30 + 3x100 Stroke (+3,+2,+1 Above Threshold). 1:20 , 1:30, 2:00 rest (ez 50)
Round 1= Season Best 500 , Round 2= Best 500 Taper, Round 3 = Goal 500 for season
Cool Down .4
8 x 50 Kick Down / Breath Control Back
Tuesday: 9/29 – Legs Feed the Wolf
Open: 5:15 – 5:30am .6
400 Open then 5x100 @ 1:30 – set your stroke count on #1 and then descend your time
Leg Primer: .6
12 x 50’s @ :45
Odd Kick / Even Backstroke (Minimum 5 DK off each Wall)
Leg Focus 1: .1.5
5x
100 Pull <Drop Buoy> + 100 SPRINT Kick (Or Breaststroke), rest …. 75 Free Z (Under :39) and 25 Recover
200 is @ 2:40 / 100 Following is on 2:00
Leg Focus 2: .9
4x
75 Kick (Or Breast) @ 1:15
100 Free (Or Back) @ 1:15 (Under or at 1:00)
Recover – 2 x 25 Breath control @ :45
Equipped Sprint
2x
4x25 Sprint @ :45 Paddles/SNK/PB/Band
1x50 RACE @ 3:00 with PB/Band
20 Air Squats during 3:00
Cool Down: 400
Wednesday: 9/30, Long Course - Critical
Open:
Wolf Pack Stick Open
50 – ¾ Catch Up with Stick
100 – Snorkel
50 – Inline Kick w/ Snorkel
50 – Perfect Tech w/ Snorkel
Short Kick Primer:
8x
200 Free (x) + 50 Overkick or Stroke (legs at Y / Arms at X) – Rest Depends HeartRate (Below 22)
CRITICAL SET: 7 x 100’s @ 7:00
Individualized
Cool Down: 12x 50 3 Rounds of 2 Overkick and 2 BC @1:00
Thursday: 9/31 – IM / Kick
Open: 1.0
400 + 4 x 100 Fr/IM/Fr/IM + 4x50 Build IMO
Short Primer:
3 x (3x50 + 100)
50 = Fast Kick with strokes before and after walls @ :50
100 = Descend by 25’s @ 1:30 (increase Dolphin Kick)
IM WORK 2.4 (300 IM should be solid and a 1-2second descend each round – Last Round Under 3:20)
300 IM @4:30
4x75 @P200 + 3 @1:30 (FLY)
300 IM @4:30
6x50 (Odd Back or Breast P200 / Event Kick Sprint) @ :50
300 IM @4:30
8x25 (ODD = SPRINT Breast or Fly / EVEN = Breath Control Recover)
300 IM @5:00
4 x 100 from Blocks IM @ 3:00
Cool Down: Wolf Pack Open to Close
3 Rounds
2 x 25 Stick and Snorkel @ :30
1 x 100 Free Snorkel (3.6.3)
Friday, AM 10/1:
Open: 1.0
400 + 4 x 100 Fr/IM/Fr/IM + 4x50 Build IMO
Short Primer:
4 x 25 Dolphin Kick Mid 6 . 8 . 10 . 12 @ :35
1 x 75 IM @ 1:00
1 x 50 GOLF – Change IMO @ 1:00
Coaches ChoiceDrills and Middle Distance Recover
Friday, PM 10/2: - Stroke and Kick
Focus 200’s @ 2:45 Descend Times
2x 200 Free
Goal – Under 2:20
2x 175 Free / 25 Stroke
Goal – Under 2:15
2x 150 / 50
Goal – Under 2:10
2x 125 / 75
Goal – Under 2:05
2x 100 / 100
Goal – Under 2:00
Saturday, 10/3: – 9x200 Compartmentalized
Open:
Stick open with add up of 16 x 25’s Fly Kick
Primer:
Focus:
3 x 200’s Stroke @ 4:00
1. +8
2. +4
3. Threshold
3 x 200’s Free @ 4:00
1. +7
2. +3
3. Threshold
3 x 200’s IM @ 4:00
1. +7
2. +3
3. Threshold
i.e Free
1:56
1:52
1:48