Tuesday 9/29

Masters 9/29/15

Focus- EARLY VERTICAL FOREARM

Video:

https://m.youtube.com/watch?v=EF93rZpczaU

The catch is the most technical part of your stroke, and an area where small changes can lead to large improvements.

The most important thing about your catch is to take advantage of every angle. The idea is to find the angles that let you grab as much water as possible during every part of the pull. 

As the pull begins, notice that the elbow is high and fingers point toward the bottom of the pool. Try to form a straight line from the elbow through my wrist, across the palm, and all the way to the fingertips.

Warm up:

600-100 FR/100 IM drill/100 kick w/board

8x25s kick sprint cycle @ :40

Main set:

Focus on an early vertical forearm 

4x50s free drill superman catch up @ :55/1:10

6x75s free pull @ 1:25/1:40

8x125s Free rotate the fast 50 @ 2:00/2:15

16x25s @ :30/:40 choice stroke in groups of 4

3 fast, 1 easy

100 easy

Saturday 9/26

DON'T FORGET PRACTICE IS FROM 5:30-6:30AM!!!!!

Saturday 9/26

600/400 swim...alternate 100 free 100 stroke...Last 25 of each 100 is drill

6x50s pull @ 1:00 

Odds- breathe by 3s

Evens- breathe by 5s

12x25s kick @ :40

Hold under 25 seconds

-----

Main set:

4 x 150 @ 2:30 build by 50 all free

12 x 75 free,stroke,free by 25 @ 1:30

8 x 25 @ :25 with fins

odds = STREAMLINE underwater kick 

evens=FAST FREE

100 Cool Down

Saturday practice

Tomorrow, Saturday September 26th, practice will be from 5:30-6:30am. Last time!

Thursday 9/22

Thursday 9/22

 

The LTHS Girls’ Swim Team has a meet tonight. We will get in as soon as we can at the conclusion of the meet.

 

Warm up:

400/300 swim

200 pull

4x50 free build

---------------

 

Main set:

1x200/100 IM

3x50 fly drill

4x25 fly with fins(fast)

 

1x200/100 IM

3x50 back drill

4x25 back with fins(fast)

 

1x200/100 IM

3x50 breast drill

4x25 breast (perfect pullouts)

 

1x200/100 IM

3x50 free drill

4x25 free with fins(fast)

-------

Cool down:

200 easy

 

Total is 2800/2300

It was also requested I get back on schedule with the last Thursdsy of the month being a double practice so here it is:

Please join us at Brixie's (9526 Ogden Avenue, Brookfield, IL) after practice for a little social get-together if you can.

No purchase necessary. 
  
Brixie's Thursday Specials: 
3/$4 Tacos
$1 OFF craft cocktails
$3 Shots of Buffalo Trace Bourbon 

Tuesday 9/22

Tuesday 9/22

 

This Week's Focus: STREAMLINES!  

 

Streamline is the most efficient and fastest way to move through the water. We use this off of every wall—starts, push-offs, turns. 

 

Throughout all workouts concentrate on long streamlines--doing 3-4 dolphin kicks underwater every time you push off the wall!

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Warm Up:

300 free…every 4^th 25 is drill

 

CHOOSE YOUR INTERVAL: @:50/1:00/1:15

*unless otherwise specified, these are all FREE

 

5/4 x 50 all FREE descend 1-5

 

5/4 x 50 #3 is FLY

  

5/4 x 50 #2 & 4 are BACK

  

5/4 x 50 #1, 3, & 5 are BREAST

 

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CHOOSE YOUR INTERVAL: 

          25s: @:30 / :40  / :50

          150s @ 2:30 / 3:00 / 3:30

 

150 FR last 50 is ALL OUT

10/6 x 25 streamline kick w/6-8 dolphin kicks then flutter to surface 

          odds-on your stomach

          evens-on your back

 

150 FR last 100 is ALL OUT

10/6 x 25 choice build

 

150 FR first 50 is ALL OUT

10/6 x 25 IMO odds-drill; evens-swim

 

150 FR ALL OUT!

10/6 x 25 FR odds-build; evens-FAST

---

4 x 50 FR concentrate on long streamlines and strokes...maximizing your distance with the minimal effort :)

 

3100/2500

 

Saturday 9/19

Masters 9/19

Don't forget practice is from 5:30-6:30am on Saturday 9/19 at South Campus!

Warm up:

500/400 alternate 100 swim/100 drill
200 kick
8 x 25 sprint cycle

#1-4 free

#5-8 choice

Main set:

7 x 200/150s @ 3:00/3:30
1-swim
2-pull
3-pull with paddles
4-swim with paddles
5-swim with paddles and fins
6-swim with fins
7-swim

6/4 x 100 IM @ 1:40/2:00 odds-drill; evens-swim

100 cool down
yards: 3000/2400

Thursday 9/17

Thursday 9/17

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 

 

Warm up

300 free

200 pull 

100 IM drill

8x50 run to half, build middle 25, fast last half @:55/1:00

Shallow end- run to the middle

Deep end- scull feet first to the middle

Main set...3xs thru:

3x100 

8x25 @:35 kick

Fast, easy by 25

Rest 1:00

100s:

Rd. 1: 25 fly drill, 25 free, 25 fast fly, 25 free @ 1:40/2:00

Rd. 2: Descend 1-3 free @ 1:25/1:45

Rd. 3: Choice: 25 fast,25 easy @ 1:30/1:50

25s Kick: 

Rd. 1: dolphin kick 

Rd. 2: breaststroke kick

Rd. 3: flutter kick

12x25 @:30/:35

3 fast, 1 easy 

Alternate 4 free, 4 choice no free

200 cool down

Saturday Practice!

This Saturday only we will practice from 5:30-6:30am at South Campus.

Also, Thursday will be our first official double practice of the season! Details will be sent with the workout. 

Tuesday 9/15

Tuesday 9/15 

 

This week's focus: BUTTERFLY! Watch this video: 

https://www.youtube.com/watch?v=oUnW1CCcJ0k

 

Warm up:

 

6/4 x 100 FR dec 1-4/3, 5-easy, 6-fast @1:30 / 1:45 / 1:50

 

12/10 x 25 @ :35 / :40 / :45 Butterfly drill (w/fins optional). 

             odds-1 pull 4 kicks

             evens-3-3-3 (3 strokes right, 3 strokes left, 3 whole strokes fly)

 

Main set:

 

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 200 PULL breathe 3-5-7-3 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

 

 

100 easy cool down

 

yards: 3100/2500

 

 

Saturday 9/12

Saturday 9/12/15

300 free

200 best stroke,worst stroke by 25

100 IM

4x50 free drill @:50/:55

2x100 kick @2:00/2:10

1x200 build by 50

Main set:

3 time thru:

Free,stroke,free by rds

100 fast @:30 sec rest 

75 easy @:20 sec rest

50 fast @:15 sec rest

25 easy @:10 sec rest

8x25 kick fast,east by 25 @:35

6x50 @1:00 

2@4 breaths

2@3 breaths

2@2 breaths

200 easy

Thursday 9/10

Masters 9/10/15

Warm up:

500/300 swim
200 kick
200 pull
100 IM drill
----------------
Main set:

3/2 Rounds of:

1 x 200 free @ 3:15/3:45
2 x 100 choice no free @ 1:50/2:10
4 x 50 kick...25 easy 25 hard @ 1:10
2 x 25 underwater dolphin kick
-----------------
200 Easy

Tuesday 9/8

Masters 9/8/15

Focus Week #4: review back, breast, free

Warm up:

500/400 your choice…mix it up (swim, kick, & pull)

3x50s favorite stroke descend 1-3 @ 1:00

3x50s least favorite stroke descend 1-3 @ 1:00

 

Drill Set:

4/3x50s @ 1:00 Backstroke drills:

2- 25 right arm only/25 left arm only

2- closed fists

 

4/3x50s @ 1:00 Breaststroke drills:

2- 3 second glide

2- kick paul kick

 

4/3x50s @ 1:00 Freestyle drills:

2- 3pulls 6kicks

2- closed fists

FIST SWIMMING

Emphasizes the power of the hand in the pull through and proper arm pull through.

• Pretty simple to describe. Swim backstroke  or freestyle with your hands in a closed fist. Notice how much harder it is? This demonstrates the important role your hands have in feeling and sculling the water when pulling through. However, you are getting somewhere right? This drill also emphasizes that your forearms contribute to the pull through. In fact, your hands and forearms work as one unit. When your hands are clenched, try to press on the water with the palm side of your forearm. In all the strokes, the lower arm, from elbow to wrist, is an extension of your hand, or one unit.

• When doing fist swimming, take the time to work on the angle of your pull through, making sure to find the sweet spot where you draw the elbow in close to your body, and “throw something at your feet”.

 

Main Set:

Round #1- back, breast, or IM no free

3/2x(6x25s @ :40

1x50 easy between rounds

 

1x100 All Out

 

Round #2- all free

3/2x(6x25s @ :30 hold threshold pace 100 time per 25

1x50 east between rounds

 

1x100 All Out from the blocks!

 

Think about your 100 free swim:

1^st 25 keep it long and strong, including streamlines

2^nd 25 build and accelerate including the turn

3^rd 25 hard and strong legs

4^th 25 everything you have left

 

200 cool down

 

3000/2450

 

 

 

 

 

 

 

Saturday 9/5

Stations Saturday!! 9/5/15

Happy Labor Day Weekend!

200 free

200 IM Drill

100 kick with fins

100 pull

Station 1: Pulling

3x100 hold 1:15/1:20 @1:40

8x25 sculling with pull buoy in between legs @:45

Station 2: Fast

6x50 6-6 drill @:50/:55

4x125 25 strong,50 build,50 fast

@1:50

Station 3: IM

4x50 build @:55rwat

12x25 @:30 fast, 3 each stroke

 Station 4: Kick with or without fins

2x100 @2:10 build each one

2x50 @1:00 fast

2x75 @1:35 25 fast,25 easy,25 fast

2x25 @:30 fast

Station 5: Underwater work

8x widths dolphin kick 

8x25 uw to half, 2-3 fast breakout strokes, rest easy @:35

100 easy

Thursday 9/3

Masters 9/3/15

Today we are going to start assessing our progress. The set we do today, make note of it, as you will see it again :).
--------------------------
Warm up:
5/3 x 200 @ 3:20/3:45

odds: 75 swim/25 streamline breast kick on back 

evens: 50 FR/100 IM drill/50 

Main Set Part 1:

During this main set you will find your Threshold Pace (T-Pace):

3 x 300 @ :30 rest

• Each swim should be within 15 secs of each other. 
• T-pace = add all 300s and divide by 9. (4:05, 4:10; 4:15 = 12:30 / 9 = ~1:13)

---
Main Set Part 2:
Best Average (BA): Holding the fastest time that you can consistently swim each swim. Your pace on a best average set should be faster than your T-Pace, but not as fast as sprint pace. 

6/3 x 100 FR holding BA @ :30 rest

---

6 x 75 IMO no free kick/drill/swim
100 easy

3050/2450

Tuesday 9/1

Tuesday 9/1/15

Focus Week #3: Breaststroke

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 3-5-7 by 25

6/4 x 50s kick choice…25 fast/25 easy

 

4 x 75…25 breast 3 second glide/25 breast kick-pull-kick/25 breast

4 x 75 free rotate 25 fast; last 75 is all fast

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

4 x 75 free concentrate on distance per stroke and long streamlines

4 x 75 breaststroke kick with a board or on back

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

4 x 75 ascend 1st one fast, last one easy

 

3100/2800