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
 

THURSDAY 10/16 CANCELLED!

NO PRACTICE TONIGHT!

ENJOY THE NIGHT--COME CHEER ON THE LT GIRLS SWIM TEAM AT HOME AGAINST *GBW!

*It's senior night...so the meet will run a bit longer.

Saturday 10/18

Attention! Practice will be 5:45-6:45 AM on Saturday! The Lyons Pride meet is this weekend and warm-ups begin at that time!

Please review the Breaststroke drills below from Tuesday
Drill #1: 3 kicks 1 pull (*will now do 2 kicks!)
Drill #2: *underwater pullouts (*for drill: underwater pullout, take 1 stroke, dive back down and do another underwater pullout, repeat) 

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400/200 every 4th lap is non-free
200/100 pull breathe 3-5-7 by 25
4 x 25 sprint cycle

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4 x 75 [25 br drill underwater pullouts / 25 br drill 1 Pull 2 kicks / 25 breast]

4 x 75 fr [rotate 25 fast; last 75 is all fast!]

4 x 75 IM [odds: fly/back/breast; evens: back/breast/free]

4 x 75 fr -- concentrate on your flipturns and long streamlines!

4 x 75 kick w/ fins [25 fr / 25 fly / 25 fr]

4 x 75 swim w/fins fr or your choice ALL OUT FAST!

4 x 75 easy recovery

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2800/2500