Sorry for the short notice. We will get the hour made up somewhere along the way.
Tuesday 8/30- no practice
PRACTICE IS CANCELLED TONIGHT DUE TO ELECTRICAL MAINTENANCE BEING PERFORMED.
Tuesday 8/30
Tuesday 8/30/16
Warm up-
400/300swim
8/4x50s @ :55 pull, breathe 3,5 by 25
5/3x100s @ 1:50 kick with fins
(1300/800)
Drill/main set:
6/4x50s @ 1:00 fly...25 drill/25 swim
Drill=4 kicks 1pull
https://m.youtube.com/watch?v=PSXf7UrURMg
3x100s free @ 1:30/1:50 descend 1-3
6/4x50s @ 1:00 back...25 drill/25 swim
Drill=3 strokes right arm, 3 strokes left arm
https://m.youtube.com/watch?v=JpSx4bqpnNA
3x100s IM @ 1:50/2:00
6/4x50s @ 1:00 breast...25drill/25 swim
Drill=2kick 1pull
https://www.swimoutlet.com/guides/common-breaststroke-mistakes
3x100s free @ 1:30/1:50 descend 1-3
(1800/1500)
100 Cool down
Saturday 8/27
Warm up-
400/300 swim
6 x 75 choice, drill-swim-drill @ 1:15
4 x 50 build free @ :50/1:00
8 X 25 sprint cycle @ :35 4-free, 4-no free
(1100/1000)
Main set- 2 times thru:
1 X 200 free @ 3:00
5/3 x 50 free @ :50
1 X 200 IM @ 3:20
5/3 x 50 pull @ :55
(1800/1400)
100 cool down
Total-3000/2500
Thursday 8/25/16
Masters 8/25/16
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.
Your hand should enter fingers tips first.
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:
100 FR/100 IM drill/100 kick w/board
8x25s sprint cycle @ :30/:40
1-4 free
5-8 free
Fast/ez, ez/fast, build, fast
(800/500)
Drill/main set:
Focus on an early vertical forearm
6x50s free drill @ :55/1:10
1-3 superman catch up
4-6 25 right arm/25 left arm
6x75s free pull @ 1:25/1:40
8x125s Free rotate the fast 50 @ 2:00/2:15
(1750)
16/8x25s @ :30/:40 choice stroke in groups of 4
3 fast, 1 easy
(400/200)
100/50 easy
Total-3000/2500
Tuesday 8/23/16
Masters 8/23/16
Warm up-
4/3x250s @ 4:20/5:30
150 swim/50 drill/50 kick choice
(1000/750)
Drill set- skills focus- backstroke drill work
3x50s @ 1:00/1:10- kick and roll shoulders with arms at side
3x50s @ 1:00/1:10- 1 arm- 4 right arm/4 left arm
3x50s @ 1:00/1:10- 3 pull/6 kicks- focus on hips on side as hand enters
(450)
Backstroke video-
https://m.youtube.com/watch?v=JghqyliWwb4
Focus on keeping head in neutral position with a flat back, point toes when kicking and kness bend slightly as foot moves towards the bottom of the pool and leg straightens as foot moves toward the surface of the pool, kick from the hips.
Main set-
Two times thru:
6x50s @ :55
2-easy, 2-medium, 2-fast
Rd1- free PULL, Rd2- back or choice
(600)
8/6x100s negative split- 2nd 50 fast than first 50
1-4/3 Back @ 1:45/2:00
5-8/6 free PULL @ 1:30/1:45
(800/600)
150/50 COOL DOWN
3000/2450
Saturday 8/20/16
Masters 8/20/16
Warm up:
500/300 free
300/200 pull
8/6 x 50 descend 1-4, choice @ 1:00
12 x 25 sprint cycle @ :40 KICK
(1500)
Main set:
30 minute...as many reps as possible (AMRAP)
1x100 free @ 1:35/1:50
1x50 kick @ 1:10/1:20
3x25 choice stroke (not free) @ :40
3x25 free fast! @ :30
Rest 1:00
3X's=900
5X's=1500
cool down
Thursday 8/18
Thursday 8/18/16
Warm up-
400/300 swim focus on tight streamlines and 2 dolphins kicks off the walls
200 pull breathing by 3
(600/500)
Kick set-
10/6x50s kick with fins @ 1:00/1:15
Flutter Kick:
Keep the toes pointed, and the kick narrow. The knees should bend, but not too much. You have to keep in mind that you're not only trying to develop an effective kick, but you're also trying to hide your legs behind the hole that the body in front of it cuts through the water. This is where "less is more" becomes very evident. By keeping the kick smaller, you create less resistance, and require less power.
(500/300)
Drill set-
6x75/50s @ 1:20
25-3/4 catch up, 25-3/6 switch, 25 regular free
(450/300)
3/6 Switch:
1. Promotes rotation
2. Promotes proper position and rhythm when breathing
3. Promotes a strong kick
How to do it:
In a freestyle position, kick with one arm out and one at the side for six kicks, then take three strokes freestyle and repeat on the other side. The key points are to be at an angle to the water when kicking (> 45 degrees) and to look toward the bottom of the pool more, and remembering to breath out when kicking and take a breath only during the 3-stroke phase of the drill. As with all drills, this is done for technique, not time.
Main set-
TWO TIMES:
8/4 x 25 free @ :30/:40
4 x 50 free @ :55/1:05
2/1 x 100 free @ 1:35/2:00
Round 2 is IMO (IM Order)
(1200)
100 Cool Down
Total- 2850/2000
Tuesday 8/16
Masters 8/16/16- FIRST PRACTICE!
Warm up:
400/300 free
8/6 x 50s choice @ 1:00/1:15
Drill set:
12x25s free drills @ :40
4- 3/4 catch up
4- zipper
4- 3 pull 6 kicks
Focus on full reach extension
Reaching full extension in freestyle is a necessary foundation for swimmers at every level. Learning to create a line to glide through the water, which requires balance, will allow you the ability to make decisions later on efficiency or speed.
Things to remember:
1 - Swim slow, smooth freestyle, focusing the attention on extending the fingers as far out front as possible.
2 - Focus ONLY on extending the hand as far forward as possible, and not on the pull, finish, or recovery of the stroke.
3 - Feel what part of the hand has the most pressure on it. It should be the relaxed fingers out front, not the palm.
Main set:
4/3 x 150s @ 2:30/3:00
Odds- 50 easy/50 fast/50 easy
Evens- 50 fast/50 easy/50 fast
4 x 100s @ 1:40/2:00
1-25 fast/75 easy
2-50 fast/50 easy
3-75 fast/25 easy
4-all fast
CHOICE in groups of 3
3/2- descend 1-3
3/2- fast
3/2- 25 hard/25 easy
3/2- ascend 1-3
100 cool down
2800/2250
Masters Starts Tuesday!!
2016-17 Fall Winter (8/16/16 - 5/27/17)
Tuesdays 8-9pm, Thursdays 8-9pm, Saturdays 6-7am- $410
Saturday Only- $210
Register Online at the Lyons Aquatics Website-
www.lyonsswimclub.com/Online_Registration.htm
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