Monday AM (11/9)
1 of 20
Focus: Morning Off (Meet Recovery)
LAND: Heavy Legs (Squat) + AquaX = “500m Row buy in” 21 . 15 . 9 Thrusters and Dips
Monday PM (11/9)
1 of 20
Focus: Aerobic Recover / Short Rest
Open: 400 Swim + 4 x 100 IM Build to X + 4xmidpool 50’s
Drill Focus: Freestyle
Primer: 2x [200 Free + 150 FR/50Back + 100 FR 100 Back all at 2:30 + 4 x 25 Over/Under @ :35 after #3]
FOCUS: Distance Pull + Shedding “OFF” 50’s
3x [450 Pull @ 5:00 + 4x75 (Shed of equipment) @ 1:10 (1- pad/buoy 2- Buoy 3/4 “naked”]
Down: 8x25 B.C
Tuesday AM (11/10)
2 of 20
Focus: p200 Pain w/ Kick Starter
Open: 400 + 4 x [ 175 Free + 50 Fly Kick on Back + 75 Build Breaststroke 3:1,2:1,2:1 ] 2:15, 1:00, 1:15
Primer: .8
4x [ 1 x 50 Kick down and black line back + 100 IM + (2x25 Breast)]
1:00 / 1:20 / :30 Breast is ½ h20 and ½ swim
FOCUS: 3 x [ 2 x 100K @ 1:30 + 1x 175 @p200 Goal time @ 3:00 + 4x50 (odd K “make” and even p200) @ :50) 100 EZ @ 3:00 entre
1st Round Fr, 2nd Round STK, 3rd is Choice
Down: Stick: Open to Close 2x [2x25 w/ Stick + 1x100 Stroke Count]
WED AM (11/11)
3 of 20
Focus: 400IM Add Up
Open: 400 Free + 4 x100 Accordion + 6 x 100 @ 1:30 (K.IM.FR.FR.IM.K)
Drill Focus: Backstroke: 8x [50 Pull Build <drop buoy@25> @ :50 + 1x75 3.5.7 @ 1:10]
Primer: 2 x [150 IM @ 2:00 + 50 GOLF w/ Stick @ 1:00 + 4x25 Over/Under @ :35 + 300 Pull w/ Z Walls and BC entre @ 5:00]
FOCUS: IM ORDER: ADD UP 100’s for perfect 400IM
4 Rounds
4 x 25 Z (1st 2 w/ Sox) @ :40 + 1x100 @ 90% GET TIME. @ 2:00 + 2 x 50 @ :40 and :60 …. 100 Easy at 3:00 entre
Down: 400 (200 w/ Paddles) – Work your breakout technique!
LAND: Heavy Legs (Lunges) + 3 Rounds of 5xCindy @ 5:00
THURS AM (11/12)
4 of 20
Focus: POWER
Open: Long 1.2 Warm UP (work in Elite Sit and Scull + flip)
Drill Focus: FLY: 25 D, 50 Line Progress, 75 (3 fly / 3 br) 100 IM
Primer: Lane Lines 2x
1x 200 Free (50 Stick Inside) @ 2:45 + 3 x 100 (IM,FR, K) + 4 x 50 @ :45 Free w/ 1 flip inside + 4x25 Kick Z @ :30
FOCUS: 2x25 Sprint Kick Tombstone and Snorkel @ :45 + 1x50 Z w/ Band @ 1:00 + 1x50 p200 to Feet @ :60 + 1x100 R @ 3:00
Down: 4 x 100 X Down and SC Back
FRI AM (11/13)
5 of 20
Nancy Choice, Needs to be 5k+ yardage with moderate intensity (no sprinting)
Focus: Morning Off (Meet Recovery
FRI PM (11/13)
5 of 20
Focus: Morning Off (Meet Recovery
Open: 400 Open Choice
Drill Focus: See how team looks
Primer: 1.0-1.5 (kick focus)
FOCUS: 20 x 100’s individual challenge set (i.e Levente 5@1:10 Free + 5 @ 1:15 Back + 5@1:05 Free + 5@1:10 Back)
Down: 8 x 25 Breath Control with Pull Buoy
SAT AM (11/14)
6 of 20
Focus: Morning Off (Meet Recovery
Open: 400 + 4x100 +4x50 Build 1.0
Primer: 200 IM PRIMER and Freestyle Golf 1.2
FOCUS: 3 Rounds: 4 x 50’s holding X-Y (free example) :35, :40, :45, :50 into 1x100 Get your best 100 LCM Time @ 2:00… Buffer=
500 yrds each. 2x [ 150 over kick mid 50 @ 1:50 + 2x(1x25 FLY X @ :30 + 1x50 FREE BC)] 2.4
Down: 400 (200 of it is pull)