Monday: 9/14 – Morning Recover (meet) and PM mid-d
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
Recovery Open from Meet:
Drill: Fly Kick 2 Rounds
4 x Mid Pool 50’s Backstroke (build DK up to 9) @ :50
12.5 Tarzan @ :30
300 Free Pull w/ Paddles $ Snk (3 Big DK) @ 4:00
Primer: Build into the week
3x
1x150 IM (no free) @2:15
1x100 free @ 1:30 1st/last 15m blast and desc 1-3
Focus:
6x150 free @ 2 snorkel optional
2 w//paddles
2 Kick
2 hold best (increase dk each wall)
2:00
2:30
2:00
Cool Down: 200
PM: 5 x 400’s – (200 Pull . 100kick . 100 IM) 5:15
Close with Speed Turn Work
Tuesday: 9/15 - Focus: Kick!
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 – today’s focus = Breaststroke
Drill: 25, 50, 75, 100: Breaststroke work (Pull.2:1.Fly-br-br.100IM)
Long Primer: Hurt the legs Hold the Heart 1.6k
4 x 300 + (4 x 25)
100 Kick + 100 FR/BK + 50 Kick + 50 FR/BK
+
4x25: Odd Sprint / Even B.C @ :35
Focus: 1.2k
12 x 1:45 Kick BEST AVERAGE + 175 4 Time
1,4,7,10 - 100 Kick
2,5,8,11 – 150 Free – or – 125 – or – 100
3,6,9,12 – 50 Stroke (z)
Cool Down: 4 x 100 @ 1:20 (3-5 dolphin kicks - Pause before starting 1st kick off wall)
Wednesday: 9/16 – 200’s of Stroke
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 Work: Fly 25, 50, 75, 100 Free (Kick on back, 2r / 2l + 2 full / Fly.br combo)
Primer: 1.6 K
4 x 4:15
I.
350 - 300 Free
II.
300 – 250 IM
4 x 50 Fly, x Hold the same pace as interval goes up (:50, 1:00, 1:10, 1:20)
III.
350 - 300 Free
IV.
300 – 250 IM
4 x 50 Breast, x Hold the same pace as interval goes up (:50, 1:00, 1:10, 1:20)
Focus: 2.0k
3 Rounds
1 x 2:30 x (Stroke non-free, should get :15 seconds of rest- some will do 200, others 175,150…)
4 x 1:15 y (Odds are 100 free @ holding 1:00, evens are 75 of stroke y)
4 x 25 @ :40 (Odds are z, evens are b.c.)
Cool Down: 400
Thursday: 9/17 – IM Work + 1st USRPT Set of Season
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: Breaststroke
3 x [25 dolphin kick + 50 2r / 2l and 3 full + 75 + Build out of wave breast + 100 Free @ 1:15]
Focus: I.M Funnel Down – Getting used to all 4 strokes together
3 Rounds (change the stroke IM x round)
1 x 150 IM
2:15
1 x 125 Back
1:45
1 x 75 Breast
1:15
1 x 50 Fly
:45
No rest between rounds
USRPT: 3 Rounds – 2.6k
4 x 25 SPRINT :40, :35, :30, :25
+
1 x 100 Threshold – Whatever you have! @ 2:00
+
4 x 200’s at E1 2:30/2:45 (50 kick anywhere inside)
Each round take away 1x200
Cool Down: 4 x 100 @ 1:20 (3-5 dolphin kicks - Pause before starting 1st kick off ) STICK WORK FOR COOL DOWN!
Friday: 9/18 - Focus: T1000 + Stroke Technique
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
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
TAKE STICK
Friday: 9/18 – PM: Leg’s feed the Wolf
1.2K Warm Up
I.
II.
III.
300 Kick (Descending by 100’s) @ 5:00 – Goal Time: 4:15
a. 4 x 100 Free @ 1:20 (Hold 1:10), 3dk off each wall
b. 1 x 50 Recover Mirror
300 Kick (Descending by 100’s) @ 5:30 – Goal Time: 4:00
a. 4 x 100 Free @ 1:20 (Hold 1:05) , 4dk off each wall
b. 1 x 50 Recover Mirror
300 Kick (Descending by 100’s) @ 6:00 – Goal Time: 3:45
a. 4 x 100 Free @ 1:20 (Hold 1:00) , 5dk off each wall
b. 1 x 50 Recover Mirror
400 Cool Down
Saturday: 9/19 – DRAGON IM AND SPRINT WORK, WAKE FOREST
Open: 5:15 – 5:30am
Open arm stroke Free Work
3x
100 Stick and SNK
+ 100 Free SNK
+ 50 SNK in Line Kick
100 Reg
Short Primer: 4x
75 IM + 50 Kick + 25 Sprint!
1:15 / 1:00 / :30
FOCUS I: DRAGON IM
10 x 100 @ 2:00
1 – Fly
2-3 – Back
4-6 – Breast
7-10 – Free
Point system:
+1 for every second over 1:00
-1 for every second under 1:00
TEAM RECORD BOYS: - 9 / TEAM RECORD GIRLS: +48
FOCUS II: 16 x 50’s From Blocks ( 4 rounds of 4x50) @ 1:15
I.
25 Fast + 25 Easy
II.
25 Easy + 25 Fast
III.
50 Easy
IV.
50 FAST
ALL OF THE FAST ARE at 1st 100 Pace of your Goal 100 in December (round 1 and 4 are free)
400 Free Cool Down