Saturday 12/12/15
Warm up:
400 swim
300 pull
200 kick
4 x 50 build/drill @ 1:00
Main set:
4/3 rounds of:
100IM @ 1:45
4x25s @ :35 sprint cycle choice
100 Free @ 1:30
50 easy @ 1:15
Starts with a break out for those swimming in the meet in Sunday!
Cool down
Masters 12/8/15
Warm up:
6 x 100s @ 1:40 50 drill, 50 build choice
8 x 50s @ :55 descend 1-4, 5-8
8 x 25s @ :40 streamline kick on back choice
Pull set:
12x50s @ 1:00
Odds- pull buoy at ankles
Evens- pull think about hip rotation
Nice and strong long freestyle
Main set:
12x75s @ 1:15/1:30 choice
50 build rest 5 seconds 25 fast
12x25s @ :30 3 fast/1 easy choice, groups of 4
100 easy
Thursday 11/19/15
Here's a great video on proper freestyle breathing:
https://m.youtube.com/watch?v=3_BUeHB1dm4
And an excellent butterfly video:
https://m.youtube.com/watch?v=UffZn_-lU54
Warm up:
300 swim
Main set:
3x200/150s pull @ 3:30/3:45…
50 FAST/100 easy/50 FAST
4x150/100s swim free @ 2:20/2:40…
50 FAST/50 easy/50 FAST
5x100/75s swim @ 1:40/2:00…
50 FAST non-free/50 free
6x75 kick w/fins @ 1:30/1:40…
50 FAST/25 easy
7x50 swim choice @ :55…
1 easy/2 drill/1 easy/2 fast/1 easy
8x25s swim choice @ :30/:40 do any 4 fast/4 easy, add up the 4 fast for a 100 time
3000/2525
Cool down
Tuesday 11/17
Warm Up:
Focus- Freestyle hand entry. Please watch the video below and try this during the warm up today. Many of you are entering in front of your head, not wide enough to get a good catch.
https://www.youtube.com/watch?v=2fcwKtiF9DI
400/300 swim every 4th lap is drill
4 x 50 IMO swim / drill @ 1:00/1:15
200 pull breathe 3-5-7 by 25
4 x 50 FR dec 1-4 @ :50/1:00
Main Set:
5 x 100 FR rotate 25 fast, last one is all out @ 1:30 /1:50
Focus on distance per stroke!
6/4 x 50 FR 2 fast, 1 easy @ 1:00 /1:10
*Goal is get :20-:30 rest*
5 x 100 IM rotate 25 fast, last one is all out @ 1:40/2:00
6/3 x 50 FAST IM switch @ 1:00/1:10
12x25s @ :40
Choice of stroke in groups of 4, pick goal 100 time and divide by 4, hold that time
100 cool down
3000/2500
Masters 11/5
Warm up:
4x150s @ 2:45 50 drill/50swim/50 drill
4x100s @ 1:30 free descend 1-4
4x50s @ 1:00 pull
Kick set:
16x25s @ :40
Main set:
8/6x75s @ 1:30/1:40
Odds- strat with 10 second kick on wall
Evens- start with 10 second vertical kick
8/6x50s choice with fins @ :50/:55
8/6x25s @ :40
Odds- underwater
Evens- fast free
200 cool down
Warm up:
300 FREE warm-up
200/100 kick
300 IM drill/kick/swim by 25
200/100 FREE pull
Main set:
4x50 @ 1:00 25 FAST IMO / 25 EZ FR
1x100 @ 2:00 FREE ALL OUT!
8/4x25 @ :30 Swim w/fins choice
1x100 @ 2:00 FREE ALL OUT!
4 x 50 @ :55 FREE
1x100 @ 2:00 IM ALL OUT!
8/4 x 25 @ :30 FR hold your 100 pace
1x100 @ 2:00 IM ALL OUT!
4 x 50 @ 1:00 IMO build/drill
1x100 @ 2:00 FR ALL OUT!
8/4 x 25 @ :35 perfect technique
1x100 @ 2:00 FR ALL OUT!
200 CHOICE COOL DOWN
Thursday 10/29/15
400/300 swim
200/100 kick
8 x 25 @ :45 breast kick on back
8 x 25 @ :40 kick-pull-kick
4 x 25 sprint cycle
Breast kick on back
- arms at your side
- kick your heels to your palms
Kick-pull-kick
-kick
- small pull with breathe to streamline
- kick
- repeat
20/16 x 50s @ :55/1:00
1- 4 = pull
5- 8 = choice drill
9- 12 = breast/free
13- 16 = swim choice
17-20 = FAST FR
8/6 x 100s @ 1:25/1:50
1-3 = descend
4-5 = 50 build/50 drill choice
6 = fast choice
7 = easy choice
8 = fast free
100 easy
Tuesday 10/27/15
Weekly Focus: Breaststroke
Arm pull:
https://www.youtube.com/watch?v=l00tfMwHvMI
Kick:
https://www.youtube.com/watch?v=-Taqg91Q2gc
Drill #1: 3 Second Glide Breaststroke
Three Second Glide Breaststroke-Hold the streamlined (stretched) position of the stroke for a full count of three. Keep your head down and neck straight. In the breaststroke, be sure not to stop your hands under your body, but only in the extended position. Then, start the pull slowly, pitching the hands outward until they are shoulder width apart, and then accelerate your hands through the power phase (the in sweep), continuing all the way through to the recovery.
Drill #2: Kick Pull Kick Breaststroke
This drill lets you focus on your kick and improve your streamline position under water.To do this drill you basically execute the movements of the normal breaststroke cycle. But instead of kicking once with your legs and pulling once with your arms per stroke cycle, you kick twice with your legs and then pull once with your arms per cycle starting with a kick then pull then kick and repeat.
Warm Up:
400/300 every 4th lap is non-free
300/200 pull breathe 3-5 by 25
6/4 x 50s kick choice…25 fast/25 easy
4 x 75 @ 1:40…25 breast 3 second glide/25 breast kick-pull-kick/25 breast
4 x 75 @ 1:15 free rotate 25 fast; last 75 is all fast
4 x 75 @ 1:30 IM odds:fly/back/breast; evens: back/breast/free
4 x 75 @ 1:15 free concentrate on distance per stroke and long streamlines
4 x 75 @ 1:45 breaststroke kick with a board or on back
4 x 75 @ 1:10 swim w/fins free or your choice ALL OUT FAST
4 x 75 @ 1:20 ascend 1st one fast, last one easy
3100/2800
Masters 10/13/15
Weekly Focus: Freestyle Rotation
Rotation is an extremely important part of freestyle. The best freestylers rotate their shoulders to either side about 30 degrees from the surface, meaning that they never even rotate halfway onto their side (which would be 90 degrees). It is beneficial for two main reasons:
(1) Longer stroke / greater distance per cycle: Rotation allows you to extend your arm further in front of you and therefore enables you to hold onto water for a longer amount of time during each arm stroke.
(2) More powerful stroke: A freestyle stroke with rotation can be much more powerful because rotation allows a swimmer to use their hips and core muscles – in addition to their arm muscles – during the arm stroke.
However, there are also two big reasons why you should be mindful about how much you rotate
(1) If you rotate a lot, it’s still very possible to get a great high elbow catch underwater. However, the more you rotate, the more you’ll have to pay attention to when you start the underwater catch. If you start your catch while you are rotated too much, your shoulder will be down and you will very likely catch the water with a straight arm or dropped elbow. If you start your catch when you’re rotated about 30 degrees, your shoulder will be more to the side of your body, and you’ll be in a much better position to get a great catch with a high elbow.
(2) The more you rotate, the slower you’ll be able to move your arms. You must be able to find a balance between rotation and your stroke rate (how fast you can move your arms).
Warm Up:
3x150s @ 2:30/2:50 descend 1-3
3x100s @ 1:30/1:45 descend 1-3
3x50s @ :50/:55 descend 1-3
Main set:
16 x 25’s freestyle @ :30
#1 – half fast half easy
#2 – half easy half fast
#3 – all easy
#4 – all fast
12 x 50’s (One round of each stroke, no free) @ 1:00
#1 – 25 fast 25 easy
#2 – 25 easy 25 fast
#3 – all easy
#4 – all fast
6 x 100’s Free @
#1 – 50 fast 50 easy
#2 – 50 easy 50 fast
#3 – all easy
#4 – all fast
4 x 75’s pull @ 1:30 rest
Breath control 5 breaths first 25, 4 breaths second 25, 3 breaths third 25
200 easy
Masters 10/6
Focus: Freestyle Recovery (see article and videos)
http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&itemid=6219&mid=14491
Warm up:
3/2x200s @ 3:10/3:30
1-swim
2-swim & negative split 100s (the second 100 is faster than the first)
3-swim & descend by 50s within the 200
5/4x100s Pull w/paddles @ 1:30/1:40- focus on the recovery and where the hand is entering the water
6/4x75s kick with fins @ 1:10/1:20 (25fast/25 easy/25 fast)
Main set:
5/4 x 50 FR @ :55/1:05 focus on good streamlines, MDPS, recovery & keeping your elbow up underwater, do not let it drop
5/4 x 50 FR @ :50/1:00
5/4 x 50 FR @ :45/:55
5/4 x 50 FR @ :40/:50
5/4 x 50 FR @ :55/1:05 hold faster time than 4th set of 50's
200 cool down
Warm Up: 1100
400/300 choice (50 drill / 50 fist)
300/200 kick w/fins & board
8 x 25 w/fins
Odds- right arm Evens- left arm
Off arm out front, think about setting
up early vertical forearm
200/100 pull
Main Set: 1800
Do two rounds of the following, 50s could be done IMO, focus on having an early vertical forearm!
1x50 choice fast w/dive
1x150/100 FR (MDPS, shoot for 15-20 strokes a length)
1x50 choice fast w/dive
1x250/200 FR (MDPS, shoot for 15-20 strokes a length)
1x50 choice fast w/dive
1x350/300 FR (MDPS,shoot for 15-20 strokes a length)
100 cool down
3000/2550
