10-21-23 Bewitched Breaststroke & Frightful Fly!

Warm-Up 700/18:00

300 Free

6x50 @ 15s Rest:

Odds: Free Bilateral Breathing 3/5 by 25

Evens: 25 Back / 25 Breast

4x25 @ 10s Rest: Odds Breast, Evens Fly

Kick Set: 300/10:00

6x50 @ 15s Rest:

Odds: Flutter Kick

Evens: Butterfly Kick

Drill Set: 400/10:00

4x50 @ 15s Rest: Breast Stroke 1 Pull two Kicks

4x50 @ 15s Rest: Butterfly single-arm, Double arm, Single Arm 

Endurance and Technique: 1500/35:00

Technique Focus:

 4x125 @ 10-15s Rest:

50 Breast -focus on high elbow catch and glide

50 Free -Bi-Lateral breathing 

25 Fly -Focusing on undulating body movement

Endurance Emphasis:

 3x200 @ 10s Rest:

75 Free (steady pace)

25 Breast (emphasis on maintaining technique when tired)

75 Free (steady pace)

25 Fly (focus on maintaining form in fatigue)

Speed and Transition: 

4x100 @ 15s Rest:

25 Breast -Fast

25 Free -Easy

25 Fly -Fast

25 Free -Easy

Race Strategy: 750/20:00

6x75 @ 10s Rest:

50 Free (25 Fast / 25 Smooth)

25 Breast ( Build to a strong finish)

3x100 @ 10s Rest:

25 Fly (all out)

50 Free (Moderate/Fast Effort)

25 Breast (Focus on Glide)

Cool Down: 200/4:00

2x100 @ 2:00:

1st: 100 IM 

2nd: 100 Free 

3850 Yards  97 Minutes

Tuesday 1129

Tuesday 11/29

Water temp is back up!!

Warm up:

4x250s @ 4:00/4:30

#1-2 free alternate 50 swim/50 drill...fingertip drag

Fingertip drag video--https://m.youtube.com/watch?v=LQQQ15NUazc

Focus on fingertip first entry, high elbow underwater

#3-4 free w/fins breathing 3,5,7 continuous ***keep strokes nice and long

(1000)

Kick set:

Do 3/1 times-

4x25s sprint kick w/fins @ :30

1x50 easy kick @ 1:30

(450/150)

Main set:

6/3x100s...25 fly fast/25 fly drill/50 bk swim fast @ 2:00/2:20

6/4x75s...25 bk swim/25 breast drill/25 breast swim fast @ 1:30/1:45

6/4x50s...swim with fins fast free @ :50/1:00

6/4x25s...choice @ :30/:35

150 cool down

Total-3100/2200

Thursday 1110

Masters Thursday 11/10

Please let Coach Paul or I know if you are planning to swim the meet in Munster this weekend.

Warm up

400/300 swim

6x50s kick with fins on side or back @ 1:00

6/4x75s swim drill swim @ 1:30

6x25s build @ :30 at least 6 dolphin kicks off the wall fly, back, or free

(1300/1050)

Drill set

8x50s @ 1:00 2 of each stroke

Fly- 1 pull 4 kick

Back- 3 pull 6 kick

Breast- kick pull kick

Free- 3/4 catch up

(400)

Main set:

You need to do a little homework and think of a goal 200 free time for the next set (if you don't that's okay you'll just do them best possible average).

12/8x50s @ 1:00 hold your 200 pace for 3, every 4th one is easy

(600/400)

6/4x100s @ 1:30/1:50 descend 1-3, hold #3 time for 4-6

2 starts with break out

100 easy

Saturday 10/29

Saturday 10/29

Warm up- 

3x150s @ 2:30/3:00 build last 50 

3x100s @ 1:45/2:00 50 free/50 choice

3x50s @ :50 descend 1-3

8/6x25s @ :40 freestyle drill...3/4 catch up or 3pull/6kicks

(1100/1050)

Free technique video-

https://m.youtube.com/watch?v=SONx52cyltI

Focus- finger tips down, high elbow, palm facing back pushing water

Main set-

6/4x100s swim w/paddles free @ 1:30/1:50

6/4x75s kick @ 1:30- 50 choice last 25 all out free

6/4x50s pull free breath by 3s @ :55/1:05

6/4x25s kick choice streamline on back build @ :40/:50

(1500/1000)

10/5x50s swim w/fins @ :50 1-5 free, 6-10 choice

(500/250)

100 easy

Total-3200/2400

Thursday

Masters

Thursday 10/13

5x200s @ 3:20/3:45 

#1-2 free 50 swim/25 drill/25 swim

#3-4 pull breath 3,5 by 50 

#5 kick

(1000)

10/8x50s @ :55/1:00

Build/drill

Build into a FAST turn, good streamlines off the wall, drill and stroke are your choice

(500/400)

Main set-

5/3x100 @ 1:30/2:00 free descend 1-4, rest 1 minute #5 from the blocks

8/6x75s @ 1:30/1:45 IM no free

5/3x50s @ :50/1:00 free descend 1-4, #5 from the blocks 

8x25s on :30/:40 IMO

(1550/1150)

Cool down

Thursday 10/4

Masters 10/4/16

Warm up-

400/300 Reverse IM (100 of each stroke) 25 drill/50 swim/25 build

200/100 pull breathing 3, 5 by 25

8/6x50s 25 right arm 25 left arm @ 1:10

1-3 free, 4-6 back, off arm at side or out front whichever you are comfortable doing

One arm free video-

https://m.youtube.com/watch?v=UJ5eLHlSMq4

(1000/700)

Kick set-

16/12x25s @ :40 with board or on back

kick with fins odds- fly, evens- free

(400/300)

Main set-

Do 2Xs (2nd time w/fins)

1x100 50 fly/50 bk @ 1:50/2:10

1x200/150 Free @ 3:00/3:30

1x100 50 bk/50 br @ 1:50/2:10

1x200 IM @ 3:30/4:00

1x100 50 br/50 fr @ 1:50/2:10

1x200/150 Free @ 3:00/3:30

(1800/1600)

cool down

3200/2600

Saturday 1001

Masters 10/1

Warm up-

           150 Free @ 1:40

4/3 x {100 IM drill @ 2:00

            50 IMO build @ 1:00

(1200/900)

Skill set-

8 x 50 @ 1:10

25 3/4 catchup down, 25 overkick 

Overkick=

https://m.youtube.com/watch?v=1VE3K-WYzvE

(400) 

Main set-

Do 4/3Xs

Rds 1&3 choice stroke @ 1:00/1:10

Rds 2&4 free @ :50/55

4x50 #1 drill, descend #2-4

6x25s @ :40 kick rds 1&3, pull rds 2&4

(1400/1050)

100 cool down

Thursday 0929

Thursday 9/29

Double practice at Hillgrove Tap tonight!

Warm up:

300 swim

200 pull breathing 3-5 by 50

200 kick

100 IM 

(800)

Drill set:

8x50s @ 1:00 fly with fins

Odds- 1 pull 4 kicks

Evens- 2 right-2 left- 2 together

Focusing on the catch, press, and kicks-

https://www.dropbox.com/s/w1whpufrrzxg40q/Butterfly.jpeg?dl=0

https://www.dropbox.com/s/k22u7or064y2biz/Butterfly2.jpeg?dl=0

(400)

Main set-

Do 2/1X-

1x200 @ 3:00 free negative split the 100s

2x100s @ 2:00 IM 1-drill, 1-fast

3x50s @ 1:00 choice no free

2x100s @ 1:30 free descend 1-2

1x200 IM @ 4:00 25 drill/25 swim

(1900/950)

100 cool down

Total-3200/2250

Tuesday 9/27

Masters 9/27/16

Warm up-

400/300 free

300 IM...75 of each stroke

25 streamline kick/25 drill/25 swim

200 kick choice

8x25s sprint cycle @ :30

(1100/900)

Sailboat Drill-

https://m.youtube.com/watch?v=QfSiEykvx5M

The lead arm is the boat; the recovering arm is shaped like a triangular sail, with the fingers just barely touching the water. Kick 6 times in this position…and then switch to the other side. The hand should be positioned for a perfect high-elbow entry with the wrist slightly flexed. As the other arm pulls, the entering arm extends to a glide position. You’ll need a strong kick and good body balance to maintain this position.

Drill set-

8/6x50s @ :55/1:05 with fins

25 sailboat drill/25 swim

(400/300)

Main set-

TWO TIMES THRU:

1x300 pull @ 4:30/5:15

4/3x50s @ :50 swim descend 1-3/4

3/2x100s fast @ 1:40/2:00 25 no free/75 free

(1600/1300)

100 easy

Total- 3200/2600

Saturday 9/24

Saturday 9/24/16

Warm up:

6 x 100s on 1:40 50 drill, 50 build                           

6 x 50s on :50 descend 1-3, 4-6

(900)

Main set:

4/2x175s swim..100 free 75 IM or choice no free @ 2:45/3:25

6/4x125s 50 drill 50 build last 25 is fast @ 2:00/2:20

8/x75s @ 1:15/1:30

Pull #1-4, swim ascend #5-8 

2X 2 person 200 free relays

100 cool down

Thursday 9/22

Masters 9/22

WARM UP-

1x300 @ 4:45/5:45

3/2x150s @ 2:30 IM no free build/drill

3x100s @ 2:00 choice...alternate 25 streamline kick/25 swim

(1050/900)

MAIN SET-

Four times thru IMO:

3x50s @ :55 free, descend 1-3

12/8x25s @ :30/:40 IMO by round

Odds- drill

Evens- swim

Fly (fins) & Breast @ :40

Back & Free @ :40

(1800/1400)

10/6x25s choice, 10 seconds rest

Odds- from the blocks choice

Evens- free, only 2 breaths

(250/150)

100 cool down

Total: 3200/2550

Tuesday 9/20/16

Tuesday 9/20/16

 

Warm up-

600/400 warm up (200 swim/200 drill/200 swim)

8X25s @ :30/:40 Choice

Odds- drill, evens- swim 

(800/600)

This article contains some good information about common mistakes made in freestyle and how to fix them. Let the coaches know if you have any questions!

https://www.swimoutlet.com/guides/common-freestyle-mistakes

 

Kick/Pull set-

8x50 kick with fins @ :55/1:10 (25 dolphin/25 flutter)

3x200 pull @  (50 zipper drill/150 pull)

(1000)

 

Main set-

12/8x75s swim 3 fast, 1 easy 

1-4 free @ 1:10/1:20

5-8 IM no free @ 1:20/1:30 

9-12 free @ 1:10

(900/600) 

 

8/6x50 @ 1:10 (25 non-free/25 free)

(400/300)

 

100 choice cool down

 

3200/2600

 

Saturday 9/17

REMINDER- PRACTICE WILL BE FROM 5:30-6:30 AM TOMORROW!!!

Saturday 9/17

Warm up:

600/300 choice (50 swim / 50 drill / 50 swim)

8 x 50 

       #1-2: 3 FL fast / 3 BR easy

       #3-4: 4 BK fast / 5 FR easy

       #5-6: 3 BR fast / 3 FL easy

       #7-8: 4 FR fast / 5 BK easy

(1000/700)

Main set:

24/16x50s- 

3/2 swim @ :50/1:00

3/2 kick @ 1:10/1:20

3/2 pull @ 1:00/1:10

3/2 swim @ :45/:55

#1-12/8 free

#13-24 stroke

(1200/800)

8x100s free @ 1:30/1:50 

rotate the fast 25 

All choice- free, IM, stroke, pull

200/100 cool down

Total 3200/2400

Thursday 9/15

Thursday 9/15/16

Warm up:

500/300 swim every 4th 25 stroke no free

300/200 pull breathe by 3s the entire way!

8x25s IMO @ :35

Odds drill

Evens build

(1000/700)

There's been a lot of talk about flip turns. 

Freestyle flip turns-

https://m.youtube.com/watch?v=Ez5uEh7YyIM

Kick set:

10/6x50s @ :50/1:00 kick with fins

Odds- whitewater 

Evens- no whitewater

(500/300)

Main set:

X4/X3- 25s IMO BY ROUND

4 x 25 @ :40 build

2 x 100 

Rd1&3- IM @ 1:45/2:00

Rd2&4- Free @ 1:30/1:45

4 x 25 @ :30 fast

(1600/1200)

100 cool down

Total- 3200/2300

Tuesday 9/13/16

Masters 9/13/16

Lets do some more breaststroke work today :)

Here is a short video and an article to give you something to focus on tonight:

https://m.youtube.com/watch?v=nG25HeugAmU

http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=2175&itemid=3951&mid=11657

Warm up:

400/300 free

5/3x100s @ 1:45/2:00 with fins 50 breast arms with dolphin kick/ 50 breast arms with fast flutter kick

4x75s @ 1:45/2:00 breaststroke kick on back or with board

4x50s breast drill...kick-pull-kick @ 1:00/1:10

(1400/1100)

Main Set:

8/6x75s...50 br/25 free on 1:20/1:30

10/8x50s...25 br/25 fr on 1:00

12/8x50s...pull on :50 

(1700/1250)

100 Cool down

Total 3200/2450

Saturday 9/10 5:30-6:30AM

Masters 9/10/16 5:30-6:30 AM!!!

Warm up:

6 x 100s @ 1:40/2:00 50 drill, 50 build choice of stroke                        

8 x 50s @ :55 descend 1-4, 5-8

8 x 25s @ :40 streamline kick breaststroke on back 

(1200)

Pull set:

12/6x50s @ 1:00

Odds- pull buoy at ankles

Evens- pull think about hip rotation

Nice and strong long freestyle, engage your core and focus on rotation

(600/300)

Main set:

5/3x200s @ 4:00 done like this:

1x75 @ 1:15 long and strong

3x25s @ :30 work the kick

1x 50 @ 1:15 fast

(1000/600)

6/4x50s @ 1:15

25 underwater/25 swim

(300/200)

100 cool down

Thursday 9/8

Masters 9/8/16

Warm up-

500/300 swim

300/200 pull breathing 3,5 by 25

Focus on Early Vertical Forearm:

https://m.youtube.com/watch?v=L6R2jnYBeeA

8x25s sprint cycle @ :30/:40

1-4 free

5-8 choice

(1000/700)

Drill set: Breaststroke

https://m.youtube.com/watch?v=l00tfMwHvMI

3x50s 3 second glide

3x50s kick pull kick

3x50s regular breast

(450)

Kick set with fins-

16x25s @ :40

1-4 fast kick no splash

5-8 easy

9-12 all out

13-16 fins off, breaststroke kick

(400)

Main set:

10/6x75s @ 1:40/1:50

Odds: free take at least 3 dolphin kicks, last 25 go as far as you can u/w dolphin

Evens- IM no free

(750/450)

12x50s @ :55/1:00 in groups of 4

1- easy

1- drill

2- fast

Last round choice, all others free

(600)

Cool down

3200/2600

Tuesday 9/6

Tuesday 9/6/16

Warm up-

Do 2X's 

1 x 200 medium pace @ 3:10 focus on DPS (distance per stroke)
3 x 100 @ 1:35 50 drill 50 swim

4 x 50 @ :50/1:00 descend 1-4

Rd1- swim

Rd2- pull
(1400)

Drill set-

Focus: backstroke rotation

https://m.youtube.com/watch?v=qN2DRWdSbT0

12/8x50s with fins @ :55/1:05

#1-6...25 back rotation drill, arms at side, rotate every 6 kicks/25 regular backstroke

#7-12...4 strokes right arm/4 strokes left arm/8 strokes together

(600/400)

Main set-

4/3x300s @ 4:30

#1 free
#2 200 free /50 bk/50fr
#3 150 free/100 bk/50fr 

#4 100 free/200 Back

(1200/900)

Total-3200/2700

Saturday 9/3

Masters 9/3/16

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

Warm up:

5/3 x 200 @ 3:20/3:45

odds: 75 swim/25 streamline breast kick on back...repeat 

evens: 50 FR/100 IM drill/50 FR

(1000/600)

Main Set Part 1:

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

3/2 x 300 @ :30 rest

* Each swim should be within 15 secs of each other. 

* T-pace for 100 = add all 300s and divide by 9. (4:05, 4:10; 4:15 = 12:30 / 9 = ~1:13)

* Remember this pace time you will use it in the next main set below

(900/600)

6x50s 3/4 catch up drill @ :55/1:05

Focus on early vertical forearm

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

(300)

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

(600/300)

6x50 Choice drill @1:00

(300)

100 ez

Total-3200/2200

Thursday 9/1

Lets try this one again...see you tonight!

Thursday 9/1/16

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