Double Practice Thursday--10/30

500/400 WARM-UP MIX

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2x/1x:

150 swim @ 2:00

50 FR 25 build / 25 fast @ :50 / 1:00 / 1:15

150 drill / kick / swim by 25 (first 75 FLY, 2nd 75 is BK) @2:45 / 3:00 / 3:30

50 FR 12.5 fast underwater streamline to easy rest of 50 @ :50 / 1:00 / 1:15

150 drill / kick / swim by 25 (first 75 BR, 2nd 75 is FR) @2:45 / 3:00 / 3:30

50 ALL OUT FREE! rest 1 min before next round

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75 FL kick w/fins on stomach (Biondi or OSU drill) @1:30 / 1:45 / 1:50
50 FR  w/fins (25 w/2 breaths / 25 w/1 breath) @ :50 / 1:00 / 1:15
25 all out FR or FLY w/fins
150 EASY 1 min rest

75 IM all out no FR @1:20 / 1:30 / 1:45
50 streamline kick @ 1:00 / 1:15
25 NO BREATH
150 EASY 1 min rest

75 breathe 3-5-7 by 25 @1:20 / 1:30 / 1:45
50 ALL OUT CHOICE! @ :50 / 1:00 / 1:15
25 underwater kick
150 EASY 1 min rest

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bonus set:
3 x 100 pull breathe 3-5-7 by 100 @ 1:40

3000/2200


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Please join us at Kenny's (917 West 55th Street, Countryside, IL) after tonight's practice.

Kenny's Thursday Specials:
$3 U-Call-It's *no shots & no rocks*
$4.95 Wraps (Chicken Caesar, or Buffalo Chicken) w/fries or chips


Tuesday 10/28

This week's focus: BUTTERFLY! Check out this video, too!

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4/3 x 100 FR dec 1-4/3 @1:30 / 1:45 / 1:50

12/10 x 25 @ :35 / :40 / :45 Butterfly drill (w/fins optional). Watch the video links below!
             odds-OSU butterfly drill
             evens-3-3-3 (3 strokes right, 3 strokes left, 3 whole strokes fly)

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4 x 125 (50 FR / 25 IMO / 50 FR) @1:45 / 1:50 / 2:00

3/2 x 100 FR rotate 50 fast (#1-50 fast / 50 ez; #2- 25 ez / 50 fast / 25 ez; ...) @1:30 / 1:45 / 1:50
 
2 x 75 IM no free @ 1:20 / 1:30 / 1:40

1 x 300/200 PULL breathe 3-5-7 by 25

2 x 75 choice @ 1:20 / 1:30 / 1:40

3/2 x 100 swim @1:30 / 1:45 / 1:50

4 x 125 (50 IMO / 75 FR) @1:45 / 1:50 / 2:00

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100 easy cool down

yards: 3000/2400


Thursday 10/23

Still focusing on backstroke and backstroke drills. Check out a new drill and the videos from Tuesday.

Additionally, the fast pace work is a modification of USRPT. If you are interested in reading more about this--check out this link or you can google it :)

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400/300 mix
200 (25 streamline kick on back / 25 choice backstroke drill)
backstroke drill options: hand lead side balance, underwater arm sweeps, back kick w/body roll, 3 pull-6 kicks, frozen arm. Ask for any clarification on drills.
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10/8 x 50 BUILD @:50 / 1:00 / 1:10
             Odds-FR
             Evens-BK  

10/8 x 50 FR 12.5 easy—25 all out—12.5 easy @:50 / 1:00 / 1:10

200/150 pull DPS breathe 3-5-7 by 25
 
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4 x 25 free build to fast pace you can hold for… @:30 / :40 / :45
16/12 x 25 free holding the above pace @:30 / :40 / :45

200/150 pull DPS breathe 3-5-7 by 25
 
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12/8 x 25 w/fins @:30 / :40 / :45
                Odds-underwater
                Evens-IMO (BR is w/ FR kick) 

200 cool down DPS breathe by 3

3000/2400

Tuesday 10/21

This week's focus: Backstroke

Check out these 2 backstroke drills from a previous workout:
Back#2 = Under Water Arm Sweeps

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4/2 x 150 FR descend each 50
4 x 75 25 backstroke drill #1 / 25 drill #2 / 25 backstroke
4 x 25 sprint cycle

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200 FREE – sprint the first half of each 25

150 FREE Distance Per Stroke (concentrate on long strokes) and FLIPTURNS!

100 IM

50 FAST FREE!

50 EASY

100 IM

150 alternate 25 FR/25 IMO

200 PULL
 
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6/4 x 125 FREE rotate the fast 50
   -you can use fins
  - the 50 is fast, fast, fast, as fast as you can go. Like so fast your teeth hurt :)
 
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2800/2200