Tuesday September 18, 2018

Drill

4 x 75  K/D/S – choice
4 x 50 D/S – choice
4 x 25 Swim – IM order
[600]
 4 rounds
4 x 50 stroke + 30
200 IM + 30
200 free
use 4 x 50 to focus on a single stroke – do not swim as broken 200 IM
round 1 – stroke = fly
round 2 – stroke = back
round 3 – stroke = breast
round 4 – stroke = free
regroup after each round
[2400/3000]
8 x 50 kick + 25
[400/3400]

Sunday August 19

I Love 400s!
4 x 100
25 scull/25 swim/25 fist drill/25 swim
[400]
3 x 400 descend 1->3 +20
[1200/1600]
400 kick
[400/2000]
8 x 50 on cruise – get moving a little faster
[400/2400]
400 descend by 100’s
[400/2800]
4 x 100 +10, +5, Cruise, -5
[400/3200]
400 kick
[400/3600]
8x 50 IM order +30
[400/4000]

Thursday, August 9, 2018 Dicing stroke work finer and finer, and sneaking in some kicking at the same time, with Chris and Cameron

Warm up:

600 choice

(600/600)

 

Drill set:

4×50 freestyle Golf on cruise+10 sec

4×75 rotating IM.  Each 75 is 25 kick/25 drill/25 swim

4×50 free on cruise+5 sec, breathing 25 to the left side and 25 to the right side

4×25 swim build.  One each stroke

(800/1400)

 

Main set:

2×200 nonfree on cruise+30 sec, descend 1-2

1×300 swim, every 3rd length kick

4×100 nonfree on cruise+25 sec, descend 1-4

1×200 swim, even lengths kick

8×50 on cruise+20 sec, descend 1-4, 5-8

1×100 kick

16×25 on cruise+15 sec

Odds:  good effort (80%+) nonfree

Evens:  moderate free, focusing on perfect technique

Build the kick lengths

(2200/3600)

 

Last set:

4×100 swim or pull on cruise+15 sec

Breathe 25 to the left side/25 to the right/50 every 3rd or 5th stroke

(400/4000)

Sunday Practice

Drill Set

2 x 200

50 scull/50 kick/50 catchup/50 gallup

4 x 50

catchup

catchup + fingertip drag

rhythm

gallup

[600 yards]

Main Set

4 x 250 + 10 descend 1 – 4

[1000 /1600]

50 catchup

50 catchup + fingertip drag

50 rhythm

50 gallup

[200/1800]

4 x 200 + 10 descend 1-4

[800/2600]

repeat drill set

[200/2800]

4 x 150 + 10 descend 1-4

[600/3400]

repeat drill set

[200/3600]

4 x 100 +10 descend 1-4

[400/4000]

repeat drill set

[200/4200]

4 x 50 +10 descend 1-4

[200/4400]

repeat drill set

[200/4600]

Saturday Practice 3-4-16

Drill Set

4 x 100 IM   #1 kick #2 kick/drill #3 drill #4 drill/swim

4 x 100 +15 count strokes, hold minimum possible stroke count

[800]

16 x 50 IM order + 20 smooth and strong [800/1600]

4 x 200 free + 15; descend to fast [800/2400]

100 ez

4 x 50 60-90 second rest.  This is a max effort short set.  If using fins go as much underwater as possible.  [200/2700]

 

4 x 125 +15 middle 25 non-free [500/3200]

 

 

Sunday Practice 3 – 5 – 16

Drill Set

300 – 25 breathe on right – 25 breathe on left – 25 alternate

300 – 25 3 right arm pulls, 3 left arm pulls

[600 yards]

Main Set

2 x 3 x 300 (+20, +10, -10)      [1800/2400 yards]

100 EZ

300 kick  [300/2800]

6 x 50 — no breathing between flags and walls +15  [300/3100]

3 x 300 (+15) – 1. 25 fast/25 easy  – 2. 50 fast – 50 easy –  3.  Best effort [900 – 4000]

100 EZ

 

3 x 100 +15-20 [hold -10 or better]   [300/4300]