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
---
bonus set:
3 x 100 pull breathe 3-5-7 by 100 @ 1:40
3000/2200
----------------------------------------------------------
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
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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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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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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:
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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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Check out these 2 backstroke drills from a previous workout:
Back #1 = Hand Lead
Side Balance
Back#2 = Under Water
Arm Sweeps---
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 :)
---
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.
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
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)
---
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
Tuesday 10/14
Weekly Focus: Stroke-Breaststroke <---watch this video first!
9/6 x 100 FR dec 1-3 (2nd set of 3 is pull)
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Drill #1: 3 kicks 1 pull
Drill #2: *underwater pullouts (*for drill: underwater pullouts, take 1 stroke, dive back down and do another underwater pullout)
8/6 x 50 [25 BR drill / 25 FR choice drill] odds-Drill #1; evens-*Drill#2
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4x / 3x:
100 FR build @1:30 / 1:40 / 1:50
75 IM no FR @1:20 / 1:30 / 1:45
50 [25 kick/25 FR] @1:00 / 1:10
25 *underwater BR pull outs @:30/ :40 / :45
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9/6 x 75 kick rotate fast 25 (2nd set is BR kick)
yards: 3000/2100
9/6 x 100 FR dec 1-3 (2nd set of 3 is pull)
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Drill #1: 3 kicks 1 pull
Drill #2: *underwater pullouts (*for drill: underwater pullouts, take 1 stroke, dive back down and do another underwater pullout)
8/6 x 50 [25 BR drill / 25 FR choice drill] odds-Drill #1; evens-*Drill#2
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4x / 3x:
100 FR build @1:30 / 1:40 / 1:50
75 IM no FR @1:20 / 1:30 / 1:45
50 [25 kick/25 FR] @1:00 / 1:10
25 *underwater BR pull outs @:30/ :40 / :45
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9/6 x 75 kick rotate fast 25 (2nd set is BR kick)
yards: 3000/2100
Saturday 10/11
4 x 75 free
dec 1-4
3 x 75 IM
dec 1-3
3 x 75 kick
dec 1-3
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*the intervals used for this set will begin with a base time on the 25 and add the same per 25. For example, 25 @ :45 (+ :15 secs per 25); 50 @ 1:00, 75 @ 1:15, 100 @ 1:30, etc. Choose a base time and a time to add per 25 or ask me and I will give you a suggestion.
25 FR
50 FR75 FR
100 FR
125 FR
150 FR
175 FR
200 FR
50 easy
200 IM
175 [25 FL /
50 BK / 50 BR / 50 FR]150 [50 BK / 50 BR / 50 FR]
125 [25 BK / 50 BR / 50 FR]
100 [50 BR / 50 FR]
75 [25 BR / 50 FR]
50 FR
25 FR
---
Bonus set:
Thursday 10/9
Today I have 2 FLIPTURN FLIPTURN videos. There are 4 videos in this series that have great explanations of turns. Watch the flip--make a mental note of the 3 things to concentrate on. 1) Knees tucked tight, 2)flip straight over, 3) straight arms!
Choose your intervals. 50s: :55 / 1:00 / 1:10
25s: @:30 / :40 / :45
6/4 x 50 free dec 1-3/4
4 x 25 fast free
6/4 x 50 25 flip drill #1: 6 strokes and flip; flip at wall--push off straight on your back; 25 backstroke
4 x 25 fast free
6/4 x 50 25 w/ fins underwater kick / 25 fly! :)
4 x 25 fast free
6/4 x 50 free flip drill #2: Tennessee flip w/underwater flip turn at the wall
4 x 25 fast free
6/4 x 50 IMO (no free) 25 drill / 25 swim
4 x 25 fast free
6/4 x 50 25 streamline kick on back / 25 choice swim
4 x 25 fast free
6/4 x 50 free 25 w/3 breaths / 25 w/1 breath
4 x 25 fast free
yards: 2800/2100
Choose your intervals. 50s: :55 / 1:00 / 1:10
25s: @:30 / :40 / :45
6/4 x 50 free dec 1-3/4
4 x 25 fast free
6/4 x 50 25 flip drill #1: 6 strokes and flip; flip at wall--push off straight on your back; 25 backstroke
4 x 25 fast free
6/4 x 50 25 w/ fins underwater kick / 25 fly! :)
4 x 25 fast free
6/4 x 50 free flip drill #2: Tennessee flip w/underwater flip turn at the wall
4 x 25 fast free
6/4 x 50 IMO (no free) 25 drill / 25 swim
4 x 25 fast free
6/4 x 50 25 streamline kick on back / 25 choice swim
4 x 25 fast free
6/4 x 50 free 25 w/3 breaths / 25 w/1 breath
4 x 25 fast free
yards: 2800/2100
Tuesday 10/7
Swimmers, I am going to start doing a weekly focus in which we will have a drill/skill set during the beginning of practice. I will post videos and links for a preview. This week's focus: FLIP TURNS!
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6/3 X 100 free dec 1-3
6/4 x 50 flip drill (every 6-8 strokes flip fast by keeping knees tucked in tight to chest, continue and repeat *try not to breathe before or after the flip*; watch the video above for a demonstration start at :45)
4 x 25 sprint cycle
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6 x 25 @:30 build to find pace for the main set. You should be at a max speed that you can hold for the following:
24/20 x 25 free hold your pace! @ :30/:40/:45 (<--choose an interval)
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6 x 75 IM
odds: 25 FL / 25 BK / 25 BR
evens: 25 BK / 25 BR / 25 FR
12/8 x 50 kick
odds: 25 fast /25 easy
evens: 25 easy / 25 fast
----
~200 cool down
yards: 3000/2300
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6/3 X 100 free dec 1-3
6/4 x 50 flip drill (every 6-8 strokes flip fast by keeping knees tucked in tight to chest, continue and repeat *try not to breathe before or after the flip*; watch the video above for a demonstration start at :45)
4 x 25 sprint cycle
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6 x 25 @:30 build to find pace for the main set. You should be at a max speed that you can hold for the following:
24/20 x 25 free hold your pace! @ :30/:40/:45 (<--choose an interval)
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6 x 75 IM
odds: 25 FL / 25 BK / 25 BR
evens: 25 BK / 25 BR / 25 FR
12/8 x 50 kick
odds: 25 fast /25 easy
evens: 25 easy / 25 fast
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~200 cool down
yards: 3000/2300
saturday 10/4
I'll have the workout and copies ready tomorrow morning at the pool
South campus tomorrow!
South campus tomorrow!
Team Picture
If you are at practice tonight I would like to take a quick (really quick!) team photo before the start of practice.
I don't anticipate this taking more than 2 minutes and then we can get on with practice!
See you at the pool!
Lauren
I don't anticipate this taking more than 2 minutes and then we can get on with practice!
See you at the pool!
Lauren
Thursday 10/2
8/4 x 75 FR descend 1-4
200/100 kick
200/100 pull
6 x 125 FR add on progression @2:00/2:15/2:30
125 build by 25
25 fast/100 easy
50 fast/75 easy
75 fast/50 easy
100 fast/25 easy
125 FAST
4 x 125 IM rotate 50 stroke @2:30/2:50
50 FL / 25 BK / 25 BR / 25 FR
25 FL / 50 BK / 25 BR / 25 FR
25 FL / 25 BK / 50 BR / 25 FR
25 FL / 25 BK / 25 BR / 50 FR
6 X 125 FR rotate fast 25 @2:00/2:15/2:30
25 fast/100 easy
25 easy / 25 fast / 75 easy
50 easy / 25 fast / 50 easy
75 easy / 25 fast / 25 easy
100 easy / 25 fast
125 FAST
COOL DOWN
YARDS: 3000/2500
200/100 kick
200/100 pull
6 x 125 FR add on progression @2:00/2:15/2:30
125 build by 25
25 fast/100 easy
50 fast/75 easy
75 fast/50 easy
100 fast/25 easy
125 FAST
4 x 125 IM rotate 50 stroke @2:30/2:50
50 FL / 25 BK / 25 BR / 25 FR
25 FL / 50 BK / 25 BR / 25 FR
25 FL / 25 BK / 50 BR / 25 FR
25 FL / 25 BK / 25 BR / 50 FR
6 X 125 FR rotate fast 25 @2:00/2:15/2:30
25 fast/100 easy
25 easy / 25 fast / 75 easy
50 easy / 25 fast / 50 easy
75 easy / 25 fast / 25 easy
100 easy / 25 fast
125 FAST
COOL DOWN
YARDS: 3000/2500
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