Mon 10-5-15
1x 600 Steady free @ 8:00 (use as warm up)
4 X 50 Kick No board @ :60 (#1 on back #2 W/Snorkel deep kick # 3 w / Snorkel
Underwater)
2 x 300 Neg Split free @ 3:45
4 X 50 Kick No board @ :60 (#1 on back #2 W/Snorkel deep kick # 3 w / Snorkel
Underwater)
4 x 150 Neg Split free @ 1:55
4 X 50 Kick No board @ :60 (#1 on back #2 W/Snorkel deep kick # 3 w / Snorkel
Underwater)
2 x 300 Neg Split free @ 3:45
4 X 50 Kick No board @ :60 (#1 on back #2 W/Snorkel deep kick # 3 w / Snorkel
Underwater)
1 x 600 Fast
WD: 100 EZ Choice 3,900
focus on up kick #4
focus on up kick #4
focus on up kick #4
focus on up kick #4
Tue 10-5-15
WP: 300 swim with Snorkel (great body alignment)
3 x 300 (1x freestyle (10M underwater every wall, 1x pull, 1x 75 breathing every 5 fast/25EZ): always :30
Rest
12 x 50 w fins @ :60 (2xKiCK FAST, 1x swim easy) 1,800
6 x 200 (2x freestyle (10M underwater every wall, 2x pull, 2x 50 breathing every 5 fast / 50 EZ) always:
20 rest 2,600
12 x 50 w fin : 1:15 (3xKick FAST, 1 swim easy) 3,200
4 x 50 Under overs / sprint fly back no breath or Max 1 ½ down) : :60 3,400
WD: 200 (100 Drill / 100 choice) 3,600
Wed 10-6-15
400 W Snorkel (200 drill / 200 swim)
10 x 100 @ 1:40 kick no board) working on our underwater. 5 hard dolphin kick underwater come up 1
stroke (to get a breath) back under for 5 Hard dolphin kicks. 1,400
5 X 400 @v5:10 Odd Free Pull w/Snorkel Even’s choice w/ no breath out of turns 3,400
4 x 50 @ 1:15 25 underwater / 25 sprint fly no more than 1 breathe
WD: 100 (odd double BR pull outs / Even choice) 3,700
Thur 10-7-15
WU: 400 (200 BK / 200 BR)
4 x 50 @ 1:15 Kick W/ Snorkel and Kick Board - FAST
1 x 100 FR Breathing every 5 or 7
700
4 x 50 @ 1:15 Kick W/ Snorkel and Kick Board- FAST
1 x 200 FR Breathing every 5 or 7 1,100
4 x 50 @ 1:15 Kick W/ Snorkel and Kick Board- FAST
1x 300 FR Breathing every 5 or 7 1,600
4 x 50 @ 1:15 Kick W/ Snorkel and Kick Board- FAST
1 x 400 FR Breathing every 5 or 7 2,200
4 x 50 @ 1:15 Kick W/ Snorkel and Kick Board
1 x 500 FR Breathing every 5 or 7 2,900
6 X 75 Kick No Board @ 1:30 (25 EZ, Middle 25 all out, 25 EZ) 3,350
WD: 200 (ODD double arm BK, Even Choice)
Friday 10-8-15
WU: 400 (200 W Snorkel / 200 BK)
12 x 50 @ 1:30 Kick (25 Fast kick, 10 high knee jumps try and get knees out of water, 25 underwater)
1,000
15 X 100
3 @ 1:20
3 @ 1:15
3 @ 1:10
3 @ 1:15
3 @ 1:20
4 x 250 @ 3:20 (Middle 150 FAST) 3,500
WD: 300 (100 Drill / 100 swim / 100 Drill) 3,800
Sat 10-9-15
Warm up
300 W / Snorkel Parfitt body alignment
9 x 100 k @ 2:00 (3 on side, 3 on back, 3 – 5 kicks underwater 1 stroke)
6 x 100 @1:40 (reverse IM favorite drill)
3 x 100 @ 1:40 (free, 70, 80, 90, 50% by 25’s)
2,100
Set 1: 4 x 800 fr @ 11:00 (descend 1-4 drop :10 on each 800)
2,400
Set 2:8 x [200 (not free) @ 3:10, 150 IM (no free) @ 2:30, 100 k W / Board @ 2:00 (hard), 50 Free or
back @1:00]
4,000
Set 4: 6 x [3 x 25 @ :30 (25 sprint, main stroke from blocks, 25 ez next lane, 25 spr next lane, take :60,
walk back)]
Warm down: 4 x 75 @ 1:20 (25 l arm dr, 25 r arm dr, 25 dist/stroke)
Total: 9,200 meters